Barbell Hip Thrust
A hip extension with your upper back on a bench and a barbell across your hips. It is one of the most direct ways to load the glutes.
- मुख्य मांसपेशी
- ग्लूट्स
- सहायक मांसपेशियां
- हैमस्ट्रिंग
- उपकरण
- बारबेल
Barbell Hip Thrust कैसे करें
Set up for Barbell Hip Thrust: place your barbell within reach and clear enough space to move safely.
Take a firm grip on the barbell, stand tall, and brace your glutes.
Perform the Barbell Hip Thrust slowly through a full, pain-free range of motion.
Exhale during the effort and inhale as you return to the starting position.
Avoid using momentum or rushing the reps, and stop if you feel sharp pain.
टिप्स
- Use a bar pad or a towel to make the bar comfortable on your hips.
- Adjust your feet so your shins are vertical at the top.
- Keep your ribs down rather than arching your lower back.
आम गलतियां
- Arching your lower back instead of extending your hips.
- Pushing through your toes, which shifts work to your quadriceps.
- Letting your knees fall inward.
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