- Set up a bench, chair, box or other sturdy, flat object against a wall. The platform should be about knee-high.
- Place your barbell about two feet in front of the platform. Sit down with your upper back against the platform and roll the barbell over your legs to your hips (you should use weight plates that allow for a few inches of space between the barbell and your thighs when sitting). Use a bar pad for comfort.
- Plant your feet firmly, placing them close to your glutes.
- Drive through the heels to send your hips upward. Achieve a bridge position (thighs parallel to the ground) by fully extending your hips. Take care not to overextend your lower back.
- With control, lower your hips until they hover one to two inches above the ground. Start your next from this position. The idea is to maintain tension instead of lowering all the way to the ground.
Exclsive woman's fitness I Gym I Nutrition Centre in Alwar
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