Sarah Ramadanのインスタグラム(fightforgrowth) - 8月31日 02時33分

??HIP THRUST FORM TIPS BELOW??? Here are some of my favourite set up steps for performing the hip thrust, which happen to be my favourite glute exercise. everrrrr?. Tag a friend to help them out with their form! ?? SET UP (1-6)???
1️⃣Set a pad on a loaded barbell to protect your pelvic bones/quads. (I’m using a squat pad by @ironbullstrength.??)
2️⃣line up a bench or aerobic steps against a wall or a platform that will not move. I like stacking aerobic steps that are about 1ft-1.5ft high ?
3️⃣sit on the floor with your back against the  bench. allow your upper shoulders to line up with the edge. ?
4️⃣Draw your legs towards your body to a comfortable distance. You don’t want your legs too far out, otherwise your hamstrings will primarily activated. ??
5️⃣Plant your heels firmly on the ground. Your heels should never leave the floor during the entire movement. If you are in need of greater glute activation, you may benefit by slightly turning your toes outwards ?
6️⃣Grip your bar at about shoulder distance apart (I use a pronated grip) ✊? LIFT OFF (7-10)???
7️⃣With a nice big breath and a forward gaze (keep your neck relaxed), press your heels through the ground, your back into your bench and THRUST your glutes.
8️⃣As you come up, you want your gaze in the forward direction still. I like looking at where the ceiling and wall meet in front of me.?
9️⃣Allow gravity to do the eccentric work and return to the bottom of the movement. ?
?You do NOT have to drop the bar to the floor. I prefer keeping momentum and resistance throughout so I will keep the bar off the ground during my entire set.? References: @bretcontreras, AKA The Glute Guy as per usual ??☺️ [http://www.bretcontreras.com] #TheThrustIsAMust #FightForGrowth #NutraBio PS: this song is Cruel Youth — Mr. Watson (BKAYE Remix)?

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