Hip raise with barbell on a bench

17/02/2024 in General workout #GENERAL_WORKOUT #instruction #exercise

Instruction Hip raise with barbell on a bench

Exercise description

Starting position : -Sit in front of a straight bench,with your back resting against the bench or box at shoulder height. -Legs bent on the ground,positioned slightly apart (no wider than hip width),feet pointing straight ahead. -Weights placed on hips,arms hold barbell. Execution : -Inhale into the diaphragm,maintaining the correct body position,point the hips high up,torso in isometric tension (rigid lump,no movement) -Hold your hips in extreme top position for half a second,without crossing the body line,head is an extension of the spine. -As you exhale, return to the starting position at a slow pace, lowering your hips towards the ground so that you put your weight down to be minimally above the ground. -Make sure your knees do not come down inwards. -In full tension the angle of the knees should be 90 degrees. -Keep constant muscle tension. -Pull the hips up high until the torso is in line with the thighs, the abdomen is not protruding above the body line and the glutes are as tight as possible. -Heels firmly into the floor. -Do the exercise more slowly and precisely. -If you feel discomfort from the pressure of the weight use a towel or sponge.