Barbell hip thrust. An isolation exercise and arguably the king of all glute exercises! Visit site to learn proper form. Target muscle: Gluteus Maximus. Synergistic muscles: Quadriceps (Vastus Lateralis, Vastus Medialis, Vastus Intermedius, and Rectus Femoris). Dynamic stabilizers: Hamstrings.
HIP THRUST WITH FEET ON BENCH Lay flat on the floor on your back with the hands by your side, your feet over a bench and your knees bent at about 90 degrees. Begin the movement by driving through your feet, extending your hips vertically. Extend as far as possible and SQUEEZE THE GLUTES as hard as possible at the top of the position and hold them flexed for 1-2 seconds. Then reverse the motion to return to the starting position and repeat.
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Sometimes exercises are more effective when done in combination with other exercises .. Smith Machine Donkey Kicks into a Smith Machine 1-Legged Hip Thrust.. Perform the donkey kick on one leg (10-15 reps), flip around and go right into the hip thrust with that same leg on the ground (15-18 reps) and SQUEEZE your butt as you lift your hips off the ground.. Complete glute burnout .. @conqherfitvideos @squatvideos @squatguide @squatgirlsguide @squatpage @squatadvice @legworkout @legvid...