🎥 HIP THRUSTS - Two ✌️ set up variations ⬅️SWIPE to view Once you have been hip thrusting for a while the weight gets to heavy to: 👉🏼lift the barbell, on your thighs and slide down into the correct position 👉🏼 ‘inch’ those shoulder blades on the bench, while balancing the heavy bar, on the hips ⭐️ bar pad is a must 1️⃣DECLINE BENCH SET UP IN SMITH MACHINE OR BARBELL - W/BIG PLATES ▶︎This way you can roll the bar over the thighs vs lifting the bar, as it is ‘propped’ up. (If you have been hip thrusting your probably already do this) You look ‘down’ the body as you hip thrust, sometimes the neck gives out before you are done thrusting. The decline bench can support the neck during those last few reps. You can basically lean back, and you are on the bench, without having to inch your shoulder blades up onto the bench ----- 2️⃣LOW STEP OR BENCH A @reebok stepper or something similar. You can put a mat/yoga mat on top for a little extra padding. The older model is doable, however, I find you have to make sure to be ‘on top’ of the step or it will tip, vs slighty to one side. The new models, the risers click-in. The risers-you can adjust to the correct height. You roll the bar, over the thighs, then lean back, and your upper back is ready raised up and hip thrust away. ---- 📝 The difference between the hip thrusts & glute bridge GLUTE BRIDGES * Upper back, and feet-BOTH on the floor * This is a more stable start point, as both the feet, torso are on a stable surface HIP THRUST: * Upper back/shoulder blades on bench & feet on floor * More stability is required than when on the floor, as the upper back is on a surface (ie bench) * Sometimes, seen done on a ball, however the stability ball is actually an unstable surface. —— Progressions for both are in this order: * Bodyweight * bands/resistance bands * dumbbell/plate * barbell * combinations of bands & dumbbell/barbell 💜 Do you hip thrust? 👉🏼Any other setups you have tried? (I do have one more...🙂) ——— #stabilityball #hipthrust #glutebridges #progressions #thrustisamust #glutes #gluteworkout #hipthrust #glutebridges #techniquetuesday #teachemtuesday #hipthrustsetup (at Sherbrooke, Quebec) https://www.instagram.com/p/B1HOZP3DMZt/?igshid=816aqua6j71k
