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운동 라이브러리
Lying Barbell Lifting (On Hip)
A lying hip extension with the barbell resting on the hips, essentially a floor glute bridge focused on driving the pelvis up against the load.
하체바벨Hip extension
주동근
둔근
협응근
햄스트링코어척추기립근
장비
바벨
패턴
Hip extension
준비 자세
- 01Lie on your back on the floor with knees bent and feet flat, hip width apart.
- 02Roll a padded bar over the thighs until it sits in the hip crease.
- 03Hold the bar with both hands to keep it centered.
- 04Flatten the lower back into the floor and brace.
수행
- 01Push through the heels and lift the hips toward the ceiling.
- 02Stop when the torso and thighs form one straight line.
- 03Squeeze the glutes for a full second at the top.
- 04Lower under control until the hips lightly touch the floor.
체크포인트
- -Lockout comes from hip extension, not lumbar arch.
- -Feet stay flat with the drive through the heels.
- -Bar remains centered over the hip crease.
- -Tempo is controlled on the way down.
흔한 실수
- -Overarching the lower back at the top.
- -Letting the knees fall outward or inward during the lift.
- -Using momentum by bouncing off the floor.
- -Placing the bar on the stomach instead of the hip crease.
프로그래밍 노트
- -Use 3 to 4 sets of 10 to 15 reps with a deliberate top pause.
- -Treat it as direct glute accessory work after the main lower-body lifts.
- -Progress to the bench-elevated bridge or hip thrust when floor range feels easy.