If youve ever seen me at the gym, youve most definitely seen me doing some variation of single leg hip thrusts. I loooove them. Ill do them as part of my warm-up for glute activation, or Ill do them as a way to get in additional work for my derrière once my bigger lifts are done. Here are four variations, in the proper progression sequence, for you to add to your arsenal of glute exercises. Single leg hip thrust, followed by foot elevated SL hip thrust, then foot and back elevated SL hip thrust, and finally a bottoms up (love the pun) foot and elevated SL hip thrust where you start from a dead stop on the floor. Focus on firing the hips upwards using your glutes. You shouldnt feel this in your lower back -- if you do, go back to the previous variation. Also, I extend my opposite leg because thinking about pushing my heel up to the sky helps me, but if your flexibility doesnt allow this just bend your knee a bit.
Posted on: Tue, 06 Jan 2015 15:25:29 +0000
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