Squeeze your glutes and lift your hips off of the ground, then lower them back to starting position.Your legs should look as if they’re in a diamond position. Start by lying on your back with your knees facing out and the soles of your feet together.While this exercise sounds and looks a little funny, it’s a great move to activate your glutes at the beginning or end of a workout. If you’re new to this type of exercise, you can practice this movement with glute bridges. Since this move is more advanced, it’s best to practice without a barbell until you can accurately perform this movement. Focus on using your pelvis to drive this movement. Ensure your chest is in the same position throughout the whole movement. If you’re using a barbell, you may wish to use a barbell pad to make the movement more comfortable. Then, gently bring the weight back down.At the top of the movement, your shins should be vertical, your torso parallel to the ground, and your knees bent at a 90-degree angle. Once in position, drive your heels into the ground, brace your core, and push your pelvis upward by squeezing your glutes.Next, bend your knees and have your feet about hip-width apart.Sitting on the floor with your legs straight, place a barbell across the crease of your hips and place your hands around the bar.
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