Hip thrust en máquina de palanca

Cómo se hace

Estas instrucciones están en inglés. Todavía no están escritas en español.

1. Sit into the machine with your upper back against the pad and your feet flat on the platform, knees bent to roughly a right angle.
2. Position the hip pad across your hips and choose a weight you can control.
3. Brace your core and drive through your feet, extending your hips to press the pad upward until your torso and thighs form a straight line.
4. Pause at the top and squeeze your glutes hard.
5. Lower under control back to the starting position without letting the weight stack rest between reps.
6. Repeat for the recommended number of repetitions.