Glossary - H

Hammer Curl

Muscle Groups: Biceps, Forearms

Description: Hold a dumbbell in each hand with a neutral grip (palms facing each other). Bend your elbows to lift the dumbbells to shoulder height without moving your upper arms. Lower the dumbbells slowly and in a controlled manner.

Pro Tip: Focus on a slow execution, especially when lowering the weights, to intensify the engagement of the forearm muscles and maintain tension in the biceps.

Hip Thrust

Muscle Groups: Glutes, Hamstrings

Description: Sit with your back against a bench and place a barbell across your hips. Position your shoulder blades on the bench and keep your feet flat on the floor. Push your hips upward until your shoulders, hips, and knees form a straight line. Hold the contraction for a moment and slowly lower your hips back down.

Pro Tip: Keep your feet about hip-width apart and slightly turn your toes outward to maximize glute activation.

Hollow Hold

Muscle Groups: Core

Description: Lie on your back, lift your legs and arms slightly off the ground, and press your lower back firmly into the floor. Maintain the position by keeping tension in your core muscles.

Pro Tip: Keep your core tightly engaged and avoid arching your back to ensure maximum activation of the abdominal muscles.

Hanging Leg Raise

Muscle Groups: Abs, Hip Flexors

Description: Hang from a pull-up bar and raise your legs straight up to hip height. Lower your legs back down in a controlled manner without swinging.

Pro Tip: Keep your core stable and avoid swinging your shoulders to maintain focus on the abdominal muscles.