Barbell Glute Bridge

준비 자세

1. 01Sit on the floor and roll a padded bar over the hips to the crease of the hip.
2. 02Lie back flat with shoulders and upper back on the floor.
3. 03Bend the knees and plant both feet flat about hip width apart.
4. 04Grip the bar on both sides to keep it centered over the hips.

수행

1. 01Brace the trunk and tuck the chin slightly.
2. 02Drive through the heels and extend the hips until the torso and thighs form a straight line.
3. 03Squeeze the glutes hard at the top for a one count.
4. 04Lower the hips under control back to the floor without relaxing between reps.

체크포인트

• -Full hip lockout comes from the glutes, not lower-back arch.
• -Shins are close to vertical at the top of the rep.
• -Ribs stay down with a posterior pelvic tilt at lockout.
• -Bar stays centered over the hip crease.

흔한 실수

• -Hyperextending the lower back instead of finishing with the glutes.
• -Placing the feet too far away and turning it into a hamstring bridge.
• -Bouncing the hips off the floor between reps.
• -Skipping bar padding and cutting sets short from hip discomfort.