Hip Thrust - Instructions, Variations & Alternatives
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- Lower back
How to perform
Hip Thrust - Starting position
Hip Thrust - Muscle Under Tension
Set up & Starting position (supine lying with back support)
Sit on the floor with your upper back against the long side of a bench. The bench should hit just below your shoulder blades. Bend your knees so that your feet are planted on the floor about shoulder-width apart. Place a weight up onto the crease of your hips.
Keeping your back neutral, drive both feet into the floor and squeeze your glutes while bridging your hips up until fully extended.
Isometric hold (optional) - Hold for a count of two.
Lower your hips back down to the floor. Repeat.