How To do The Bodyweight Hip Thrust
With your back to the weight bench, put your arms on the bench in a T position and then put your upper back on the bench. Move your ankles underneath your knees and wiggle up until your hips are slightly off the ground. Make sure your knees are bent at 90 degrees.
Push your feet through the floor and raise your hips as high as you can without extending your lower back. Then fold yourself in half taking the hips to the ground while keeping your chest up. Reset and repeat Due to the more intense nature of this exercise, start with two to three sets of eight to 12 reps.
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