Step 1: First, find a stool for training. The height of this stool is best below your knee. You can put the training stool nearby or fix it so that it does not move. This is to ensure that the dumbbell stool will not be dangerous because of the displacement when you do the action. It is very important to do actions under the condition of ensuring safety.
Step 2: Adjust the weight of the barbell. The choice of weight should be light to heavy. At the beginning, you can choose light weight and be familiar with the movement track of the action.
Step 3: Keep the correct starting posture. You need to lie on your back in front of the dumbbell stool, put your back on the dumbbell stool, and pull the barbell closer to your body where it touches your waist and abdomen. If you don't have a barbell cover, you can use a thick towel or yoga mat instead.
Step 4: officially start doing hip push. The distance between the feet is slightly wider than the shoulders, and the toes are forward at an angle of about 15 degrees. Then, hold the barbell tightly with both hands and press the lower edge of the scapula against the dumbbell stool. When doing movements, you need to tighten your chin, then take a deep breath, lift your hips, feel the strength of your gluteal muscles and lift the weight of the barbell. At this time, it is necessary to rotate the pelvis and tilt the pelvis backwards. Lift the height of the barbell so that your thighs and calves are at a 90-degree angle and your body is parallel to the ground. At this point, your chin is still tense and your eyes are looking straight ahead. You can tighten your hips at the top of the action and stay for a short time of one or two seconds.