How To Do A SHOULDERS AND FEET ELEVATED HIP THRUST | Exercise Demonstration Video and Guide
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How To Do A SHOULDERS AND FEET ELEVATED HIP THRUST:
Live Lean Nation, on today’s exercise demonstration, I’m showing you how to do shoulders and feet elevated hip thrust.
SHOULDERS AND FEET ELEVATED HIP THRUST: Targeted Muscles:
The Shoulder and Feet Elevated Hip Thrust is one of the most advanced progressions of the hip thrust as it provides the greatest range of motion to contract and activate the glutes.
SHOULDERS AND FEET ELEVATED HIP THRUST:
Watch the SHOULDERS AND FEET ELEVATED HIP THRUST: exercise demonstration video above.
To perform SHOULDERS AND FEET ELEVATED HIP THRUST:
1. Place two equally elevated benches approximately 2-3 feet apart from each other.
2. Place your upper mid back and shoulders on the stable bench with your arms extended to the sides or with your elbows bent at a 90 degree angle and pressed into the bench, with your feet elevated on the other bench with your knees bent at a 90 degree angle.
3. Raise and extend your hips to create a straight line from your knees to your shoulders by pressing your feet into the bench while keeping your core contracted.
4. By pressing your heel into the bench, you incorporate more hamstring, by pressing your toes into the bench you target more calves.
5. To make this hip thrust more advanced, tuck one knee towards your chest as your press off with the other foot.
6. Pause and squeeze your glutes hard.
7. Under control, slowly lower your glutes back towards the floor and repeat without touching the floor.
Check 8 Simple Exercise Progressions That Builds Strong Glutes
To learn moves that build strong glutes, check out our 8 Simple Exercise Progressions That Builds Strong Glutes video. Give it a try!
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.