الساقين
Hip Thrust
العضلات الأساسية
الأرداف
العضلات الثانوية
أوتار الركبة
المعدات
البارالبنش
الصعوبة
متوسط
كيفية الأداء
- Sit on the ground with your upper back against a bench.
- Place a barbell across your hips.
- Drive through your heels to lift your hips until parallel.
- Squeeze your glutes at the top and lower slowly.
نصائح احترافية
- Drive through your heels, not your toes.
- Pause at the top and squeeze your glutes.
- Keep your chin tucked.
الأخطاء الشائعة
- Overextending your lower back at the top.
- Pushing through your toes instead of heels.
- Not pausing at the top.