Hip thrusts are probably the best for building strength and mass to the gluteus muscle group. If you are not yet strong enough to use a barbell, start using body weight and more add weight as your strength increases.
Main Muscles: Gluteus Maximus & Hamstrings
Key Points: – Rest the bar across your pelvis – Keep the back of your shoulders on the floor – Extend the nonworking leg out and keep it off of the floor – Drive your heel through the floor and push your hips as high as possible
Main Muscles: Rectus Abdominis, Transverse Abdominis
Key Points: – Try to get the balance between your upper and lower body through your center of gravity – Hold the medicine ball in front of your chest with both hands – Keep your chest high and core tight – Simultaneously lift your knees towards your chest while performing a sit-up – Toss the ball towards the ceiling while keeping your feet off the floor – Catch and repeat
Key Points: – Take a wide grip on the pull up bar – Hold the ball tightly between your ankles – Swing your legs upwards while twisting to alternate sides – Train both sides evenly
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