It does not matter if you are digging yourself out of the bottom of a squat or trying to lock out your deadlift you are going to need to have a strong hip extension.

So if you are looking to add some additional Glute training and help perfect your Hip Extension, then you need to start including some Kneeling Squats in your training routine today.

Step 1: Start by kneeling on the ground. You can use a weighted vest or barbell racked across your back to add extra resistance to this lift.

Step 2: Now sit back with your hips until your glutes are touching your feet. Make sure you keep your head up and shoulders pulled back and down.

Step 3: Now use your hips and explode upwards. You need to generate enough power so that you land with your feet flat on the floor.

This article will cover how you perform the Barbell Preacher Curl exercise. This lift gets classified as an isolation(single joint movement) strength training exercise.

This article will include video, image and a written step by step description on how to do this exercise.

Its difficulty level, the equipment you need to do it. The different muscle groups that get worked when you use this exercise.

The benefits you get when adding it to your training routine. Also, some different training cues to use when you are performing it.

Before adding this movement to your training, you should build up your strength with heavy compound movements like rowing, pull-up, and chin-ups.

Step 1: Grab a barbell using an overhand grip(pronated) with your arms approximately shoulder-width apart. Lie with your back on a flat bench with your head near the end of the bench.

Step 2: Bring the bar back in a semi-circular motion as you extend your arms bringing the bar to the overhead position. Your arms should be over your head and perpendicular to the floor with your elbows tucked in towards your body.

You are now in the starting position.

Step 3: Inhale and lower the bar by bending at your elbows while keeping your upper arms stationary. Continue lowering the bar until your forearms are perpendicular to the floor.