![]() ![]() You should push evenly through your feet throughout the range of motion, Rice says. One of the most common mistakes DeMattos sees people make with the hip thrust is not intentionally thinking about pressing their entire feet into the ground to get into full hip extension. ![]() Think about pushing the ground away from you. So if they’re the primary muscle you feel firing, you may want to make a foot placement tweak to bring the movement back into your glutes.ģ. Your hamstrings, or the muscles in the back of your upper legs, will be working a little bit in the hip thrust, but they shouldn’t be the main drivers of the move. “So it’s a great way to challenge yourself a little more, especially if a regular hip thrust is getting easy.” 2. “Having a band around your knees and pushing your knees out against the band as you’re doing the hip thrust will get a little more gluteus medius activation,” DeMattos says. You can also use that same mini-band during the actual hip thrust for an added challenge. (Try this glute activation circuit to put all these suggestions into play!) When you’re doing the side steps, make sure to do them with a hip hinge versus a squat and maintain tension in the band throughout the exercise by stepping your leg wide enough. Slipping on a mini-band just above your knees or your ankles and doing some side-stepping can also get your gluteus medius (side glutes) in on the action, DeMattos says. Other butt activation exercises include four-way kicks with a resistance band and hip circles in the quadruped (tabletop) position. For example, you can do bodyweight glute bridges to get the full range of hip motion.
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