Single Leg Hip Thrust: This is another effective variation of the hip thrust, but with only a single leg. No equipment is needed, just your own bodyweight which makes set up quick and easy. I love this exercise because you also get some unilateral/single leg strength training benefits as well. I like to do high reps on this as well as add in a 1 sec isometric hold/pause at the top of each rep. To increase the intensity and to add more of a challenge you could elevate your feet onto a bench, so you end up with your whole body elevated.This particular single leg version is what I'm currently doing in my own personal strength training plan for some assistance work for the lower body.
Showing posts with label Hip thrust. Show all posts
Showing posts with label Hip thrust. Show all posts
Sunday, December 14, 2014
Thursday, December 11, 2014
Band Hip Thrust!
One of my clients performing a nice,effective variation of the traditional barbell hip thrust with a band set up.
For those who may not know or ever seen this exercise before which is predominantly performed with a barbell. It is a strength exercise that targets the glutes and has gained a lot of popularity in the last few years, due to its effectiveness of training the glutes. Whether your goal is aesthetics or functional/athletic development this exercise can sure serve that purpose.
The band variation is one I originally discovered from Bret Contreras (the glute guy). The band set up can be a great alternative for individuals who find the pressure of the loaded barbell uncomfortable against there hips even with some padding.
You maybe fortunate enough to have one of Bret's hip thrusters in your facility/gym which will allow for a easy set up for hip thrusts with the bands as well as the barbell. If not you may have to be a bit creative with the set up of the band. We have a keiser squat rack set up, so I was able to hook a XL band around the bottom end of it. I have seen the band being looped around some heavy dumbbells which can be another good option to.
No matter what your goal is having strong glutes is a huge plus and the hip thrusts is one exercise that will help contribute to that.
For those who may not know or ever seen this exercise before which is predominantly performed with a barbell. It is a strength exercise that targets the glutes and has gained a lot of popularity in the last few years, due to its effectiveness of training the glutes. Whether your goal is aesthetics or functional/athletic development this exercise can sure serve that purpose.
The band variation is one I originally discovered from Bret Contreras (the glute guy). The band set up can be a great alternative for individuals who find the pressure of the loaded barbell uncomfortable against there hips even with some padding.
You maybe fortunate enough to have one of Bret's hip thrusters in your facility/gym which will allow for a easy set up for hip thrusts with the bands as well as the barbell. If not you may have to be a bit creative with the set up of the band. We have a keiser squat rack set up, so I was able to hook a XL band around the bottom end of it. I have seen the band being looped around some heavy dumbbells which can be another good option to.
No matter what your goal is having strong glutes is a huge plus and the hip thrusts is one exercise that will help contribute to that.
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