Barbell Hip Thrust

主要肌肉: 臀部
辅助肌肉: 腘绳肌
器械: 杠铃

概述

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.

动作要领

Sit on the floor with your upper back against a bench and a padded bar over your hips.
Plant your feet flat, about hip width apart, with your knees bent.
Brace your core and tuck your chin slightly.
Drive through your heels to lift your hips until your torso is parallel to the floor.
Squeeze your glutes hard at the top with your shins vertical.
Lower your hips under control until they almost touch the floor.

要点提示

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.

常见错误

Arching your lower back instead of extending your hips.
Pushing through your toes, which shifts work to your quadriceps.
Letting your knees fall inward.

相似动作

全部臀部动作

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