![]() ![]() Slowly lower the bar down until your hips are just a few inches off the floor.Maintain a tight core, with your chin slightly tucked in. The bench should be supporting the mid-scapula area.Squeeze your glutes, pressing through the heels of the feet and pressing the bar straight up until the hips are in line with your shoulders and knees.Place a barbell across the hips (a plate or dumbbells can also be used instead).Perform the following moves to complete the hip thrust exercise, as outlined by the ACSM certified trainer: "The scapulae (shoulder blades) should be resting against the edge of the weight bench in the center of the bench," Traskie said. Weighted Hip Thrustįor this move, start by sitting on the floor with your back along the edge of a bench, your knees bent and feet slightly wider than hip-distance apart. Once your strength level increases and you improve on form, you can begin adding weight by holding dumbbells or a barbell while doing the move, she said.Ī man on a plyo box at a gym, which can be used for the step-up move. Keep your knee in alignment by not allowing the active knee leg to collapse in or out," Traskie explained. "Make sure you are protecting your knees by not pushing the knee of the active leg past your toes when stepping up. You should aim to do three sets of 10 to 12 repetitions. ![]() Bring the right foot down to meet the left foot on the ground.Bend your right knee and step back down with the left foot. ![]() ![]()
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