Wide Kneeling Hip Thrust

Wide Kneeling Hip Thrust कैसे करें

1. 1

   Kneel with your knees wide apart and toes together, torso tall, hands at your chest; this works your glutes and hamstrings.

2. 2

   Squeeze your glutes to thrust your hips forward until your body forms a straight line.

3. 3

   Lower your hips slowly back toward your heels without rounding your back.

4. 4

   Exhale as you thrust forward and inhale as you lower back.

5. 5

   Do not overarch your lower back or rush the reps; stop if your knees hurt.