exercise.id: 3562 Equipo: barbell

barbell glute bridge two legs on bench (male)

exercise.body_part: upper legs exercise.target: glutes Grupo: hamstrings

exercise.synergist:

hamstrings core

exercise.instructions.title exercise.instructions.subtitle

Chinese

首先坐在长凳边缘，上背部靠在长凳上，双脚平放在地面上，与臀部同宽。将杠铃放在臀部上，用双手牢牢握住它。锻炼臀肌和核心肌肉，然后用脚后跟将臀部抬离长凳，形成从膝盖到肩膀的一条直线。在顶部暂停片刻，挤压臀部。慢慢地将臀部放回起始位置。重复所需的重复次数。

🇬🇧 English (Fallback)

Start by sitting on the edge of a bench with your upper back resting against it and your feet flat on the ground, hip-width apart. Place a barbell across your hips, holding it securely with both hands. Engage your glutes and core muscles, then press through your heels to lift your hips off the bench, creating a straight line from your knees to your shoulders. Pause for a moment at the top, squeezing your glutes. Slowly lower your hips back down to the starting position. Repeat for the desired number of repetitions.

exercise.cta.title

exercise.cta.desc1 barbell glute bridge two legs on bench (male) exercise.cta.desc2

exercise.cta.button