Empuje de caderas con barra apoyo en banco


Sit on the floor and place a flat bench behind your back. Select the appropriate plates amount to put them on the bar and place a pad on the middle of the bar to do the exercise in a more comfortable way. Move the bar to place it just above your hips. Your shoulder blades should rest on the bench and your feet should spread at shoulder width apart, just in front of your hips. Contract your pelvic floor and core.


Using your glutes, fully extend your hips towards the roof while you exhale. Return to the starting position in a smooth movement while you inhale.

TIPS: The exercise key is quality over quantity. The trick is to perform the exercise using proper form.