Barra Hip Thrust

The heaviest glute exercise there is — the bridge's gym-grown sibling.

Preparación

1. Upper back on a bench, bar (padded) across your hips.
2. Feet flat, shins near vertical at the top.

Cómo Hacerlo

1. Drive through heels; squeeze glutes to full hip extension.
2. Chin tucked, ribs down — no back arching.
3. Pause hard at the top; lower with control.

Respiración

Exhale into the squeeze.

Errores Comunes

• Overarching at the top — height comes from glutes, not spine.
• Feet too far out — hamstrings take over.

Cómo Programarlo

Guía de técnica con fines educativos — no es consejo médico. Si eres nuevo entrenando o trabajas alrededor de una issue? Aplicar para entrenamiento and get a plan built for your body.