Barbell Hip Thrust
ステップごとに
やり方
- With your feet firmly planted on the ground and shoulder-width apart, hold the barbell with both hands just outside your hips for stability.
- Push through your heels and lift your hips off the ground until they are in line with your body, squeezing your glutes at the top of the movement.
- Hold this position for a moment, ensuring your body forms a straight line from your shoulders to your knees.
- Slowly lower your hips back to the starting position, keeping control of the movement, and repeat for the desired number of repetitions.
概要
このエクササイズについて
The Barbell Hip Thrust is a strength-building exercise primarily targeting the glutes, hamstrings, and core, promoting better posture, improved athletic performance, and lower body power. It is suitable for individuals at all fitness levels, from beginners to advanced athletes, as it can be easily adjusted to match one's ability. People would want to incorporate this exercise into their routine not only for its aesthetic benefits, such as toning and shaping the buttocks, but also for its functional benefits, like enhancing stability and reducing the risk of injury in daily activities and sports.
コーチングのポイント
フォームのコツ
Avoid rushing the movement. Instead, maintain control throughout the entire exercise, focusing on the muscle contraction and relaxation. This not only increases the effectiveness of the workout but also reduces the risk of injury.
The barbell should be placed over your hips. Using a bar pad or a folded mat can help prevent discomfort. Placing the bar too high on your abdomen or too low on your thighs can cause pain and won't target the glutes effectively.
A common mistake is to push the hips too high, which can lead to hyperextension of the spine and potential injury. Instead, push your hips up until your thighs and upper
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