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Barbell Hip Thrust
exercise中级健身房

Barbell Hip Thrust

The king of glute exercises. Maximum glute activation with heavy loading.

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Barbell Hip Thrust
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动作步骤

  1. 1Sit on the floor with upper back against a bench
  2. 2Roll the barbell over your hips (use a pad)
  3. 3Drive through your heels and squeeze the glutes at the top
  4. 4Lower with control and repeat

教练提示

  1. Chin tucked, gaze forward
  2. Full hip extension with a 1-second pause
  3. Control the eccentric (about 3 seconds)
  4. Knees track in line with toes

常见错误

  1. Hyperextending the lower back
  2. Feet too close to the bench
  3. Bouncing out of the bottom

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