The Barbell Lying Lifting exercise, also known as the Barbell Hip Thrust, is a strength training exercise that primarily targets the glutes and hamstrings. It is a great way to build strength and power in the lower body.
How to perform
To perform the Barbell Lying Lifting exercise, follow these step-by-step instructions:1. Start by sitting on the ground with your upper back against a bench or elevated surface. Position a barbell directly over your hips.
2. Roll the barbell toward your hips so that it is just above your pelvic girdle. Make sure your feet are flat on the ground and your knees are bent at a 90-degree angle.
3. Grip the barbell with both hands, palms facing up. Your hands should be slightly wider than shoulder-width apart.
4. Brace your core and engage your glutes as you lift your hips off the ground. Drive through your heels and push your hips up toward the ceiling until your body forms a straight line from your shoulders to your knees.
5. Hold the top position for a second, squeezing your glutes at the top of the movement.
6. Slowly lower your hips back down to the starting position, being careful not to let the barbell touch the ground.
7. Repeat for the desired number of repetitions.
When performing the Barbell Lying Lifting exercise, it is important to maintain proper form and control throughout the movement. Start with a lighter weight to ensure you are using correct form before gradually increasing the weight. Additionally, it is important to warm up properly before performing this exercise to prevent injury.
Equipment required
Barbell
Barbell equipment consists of a long metal bar with weighted plates attached on each end. It is primarily used for strength training exercises like squats, deadlifts, and bench presses. The barbell allows for a wide range of movements that target multiple muscle groups simultaneously, making it a versatile tool for building muscle mass and increasing overall strength. It is commonly used by athletes, bodybuilders, and fitness enthusiasts to improve physical performance and achieve fitness goals.