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Find out here everything about Hip raises with feet on bench.
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In this article we are going to show you how to make Hip raises with feet on bench:
Learn Hip raises with feet on bench just in 5 seconds: Video
Summarized explanation
Lying face up on the floor and lean feet on the bench with flexed knees. Raise hip and align trunk. Lower
Step by step
1-Lie face up on the floor with knees flexed and feet firmly placed ona flat bench.
2-Place extended arms both sides of your body
3-Elevate hip until your body isaligned
4-Hold this position for a second
5-Lower slowly until reaching floor without touching it.
| Must Contract glutes and lower back to fix elevated position. |
Don´t Touch floor with glutes when lowering |
Tips Don’t separate palms from floor |
Extended Explanation
Lie face up on the floor with knees flexed and feet firmly leaning on a flat bench. Place extended arms at each side of your body and on the floor while lifting hip until your body is aligned. Hold for second this elevated position and lower to floor again, but without touching it. This is a rep .
Basic Muscles Explanation
The gluteus maximus, commonly known as glutes, is the muscle on which we sit, the most powerful one involved in the beginning phase of the hip elevation movement or the spine elevation. Without a doubt, the erector spinalis participates in the total extension of the hip and spine. The erector spinalis is formed by a group of large muscles located alongside the spine.
Muscles & Joint Actions
The extension movement of the hip makes the trunk, pelvis and superior part of the body elevate and align while hips go forward to reach an erect position. The major glute and the spinalis erector make these movements happen.
Sport Uses
Hip and spine extension are important in powerlifting and weightlifting. The bodybuilders utilize it to develope and define glutes and lower back. The hip extension is crucial in jumping and racing. This action is used in sports that require jumping up, like the high jump, volleyball and basketball.
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