Hip Thrust (Barbell)

Hip Thrust (Barbell) कैसे करें

1. 1

   Set your upper back against a bench with a loaded barbell padded across your hips, feet flat and shoulder-width.

2. 2

   Grip the bar to hold it steady, brace your core and tuck your chin.

3. 3

   Drive through your heels to extend your hips fully, squeezing your glutes at the top.

4. 4

   Lower with control to just above the floor, exhaling on the drive; do not hyperextend your back or bounce off the floor.