{"id":13661,"date":"2019-11-30T09:52:51","date_gmt":"2019-11-30T09:52:51","guid":{"rendered":"http:\/\/newlife.com.cy\/?p=13661"},"modified":"2019-11-30T09:53:25","modified_gmt":"2019-11-30T09:53:25","slug":"barbell-one-leg-hip-thrust","status":"publish","type":"post","link":"https:\/\/newlife.com.cy\/en\/barbell-one-leg-hip-thrust\/","title":{"rendered":"Barbell one-leg hip thrust"},"content":{"rendered":"<p><\/p>\n<h2>Exercise details<\/h2>\n<ul>\n<li><strong>Target muscle:<\/strong> Gluteus Maximus<\/li>\n<li><strong>Synergists:<\/strong> Quadriceps (Vastus Lateralis, Vastus Medialis, Vastus Intermedius, Rectus Femoris)<\/li>\n<li><strong>Dynamic stabilizers:<\/strong> Hamstrings<\/li>\n<li><strong>Mechanics:<\/strong> Isolation<\/li>\n<li><strong>Force:<\/strong> Push<\/li>\n<\/ul>\n<h2>Starting position<\/h2>\n<ol>\n<li>Position a loaded barbell parallel to a bench.<\/li>\n<li>Sit on the floor with your hips under the barbell and your back resting against the side of the bench.<\/li>\n<li>Grasp the bar at each side.<\/li>\n<li>Flex both knees and place your feet flat on the floor.<\/li>\n<\/ol>\n<h2>Execution<\/h2>\n<ol>\n<li>Keeping your torso rigid, exhale as you raise the barbell by extending the hip of one leg until the hip is fully extended.<\/li>\n<li>Hold for a count of two and squeeze your glute.<\/li>\n<li>Inhale as you lower the barbell by flexing your hip. Do not allow the barbell to touch the floor.<\/li>\n<li>Repeat for more repetitions.<\/li>\n<li>Repeat the repetitions with your opposite leg.<\/li>\n<\/ol>\n<h2>Comments and tips<\/h2>\n<ul>\n<li>You can keep your other leg either straight or flexed.<\/li>\n<li>Place the bench against a wall to prevent it from tipping over.<\/li>\n<li>Wrap padding around the barbell to prevent it from hurting your hips.<\/li>\n<li>Keep your torso rigid. Your back should not arch and your pelvis should not tilt.<\/li>\n<li>Do not go very heavy with the barbell one-leg hip thrust because it can place too much torque (rotational force) on your lower (lumbar) vertebrae. If you want to go heavy, use the standard barbell hip thrust.<\/li>\n<\/ul>\n<p><\/p>","protected":false},"excerpt":{"rendered":"<p>Exercise details Target muscle: Gluteus Maximus Synergists: Quadriceps (Vastus Lateralis, Vastus Medialis, Vastus Intermedius, Rectus Femoris) Dynamic stabilizers: Hamstrings Mechanics: Isolation Force: Push Starting position Position a loaded barbell parallel to a bench. Sit on the floor with your hips under the barbell and your back resting against the side of the bench. Grasp the [&hellip;]<\/p>\n","protected":false},"author":5,"featured_media":13656,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[731,743,759,734],"tags":[],"class_list":["post-13661","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-askisiologio","category-askiseis-ischion","category-proponisi-dynamis","category-core"],"_links":{"self":[{"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/posts\/13661","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/comments?post=13661"}],"version-history":[{"count":2,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/posts\/13661\/revisions"}],"predecessor-version":[{"id":13663,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/posts\/13661\/revisions\/13663"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/media\/13656"}],"wp:attachment":[{"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/media?parent=13661"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/categories?post=13661"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/tags?post=13661"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}