라이브러리로시작 
끝 
운동 라이브러리
Barbell Glute Bridge Two Legs on Bench
A glute bridge variation with both feet elevated on a bench, increasing hip range of motion and glute stretch compared to the floor version.
하체바벨Hip extension
주동근
둔근
협응근
햄스트링코어척추기립근
장비
바벨
패턴
Hip extension
준비 자세
- 01Lie on the floor with the heels of both feet on the edge of a flat bench.
- 02Position the knees at roughly 90 degrees when the hips are down.
- 03Roll a padded bar into the hip crease and hold it steady with both hands.
- 04Keep shoulders and upper back flat on the floor.
수행
- 01Brace and press the heels down into the bench.
- 02Extend the hips until the torso and thighs form a straight line.
- 03Pause and squeeze the glutes at the top.
- 04Lower the hips under control until they hover just above the floor.
체크포인트
- -Heels stay planted on the bench through the whole rep.
- -Hips reach full extension without lower-back arch.
- -Knees stay in line with the feet, not caving in.
- -Bar stays centered over the hips.
흔한 실수
- -Setting the bench too far away and shifting the work entirely to the hamstrings.
- -Pushing through the toes instead of the heels.
- -Arching the lower back to fake extra range.
- -Letting the hips crash back to the floor between reps.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 12 reps with lighter loads than a floor bridge because of the longer range.
- -Good progression between the floor glute bridge and the barbell hip thrust.
- -Add a one to two count pause at the top when lockout strength is the goal.