Buttock bridge on a bench with a barbell
About this exercise
"Buttock bridge on a bench with a barbell" targets the ٽنگون muscle group, suitable for intermediate level. The main load falls on: Hamstrings, Glutes. Equipment needed: Barbell, Flat Bench.
Description
Strength training to develop the mass and strength of the gluteal muscles. Allows you to use significant weight.
Instructions
1. Sit on the floor by the bench, place the barbell on the pelvis (use a pad).
2. Lean on the bench with your shoulder blades, feet on the floor.
3. As you exhale, forcefully lift your pelvis with the barbell up, squeezing your buttocks.
4. As you inhale, lower your pelvis without touching the floor.
Muscles worked
Primary
Secondary
