Single Arm Racked KB Reverse Crossover Lunges

Single Arm Racked KB Reverse Crossover Lunges

Main Muscles: Gluteus Medius, Gluteus Maximus, Hamstrings

Key Points:

– Hold the KB in a racked position

– Keep your chest high, back straight and core tight

– While keeping your shoulders as square as possible, twist your hips to perform a “curtsy” movement

– Give your back knee plenty of room to bend under the front

– Tap your knee to the floor with resting and push through the heel to drive yourself upwards

https://immortal-training.com/single-arm-racked-kb-reverse-crossover-lunges
Single Leg Hip Thrusters

Single Leg Hip Thrusters



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
Cable Hip Thrusters

Cable Hip Thrusters

 

A variation of the traditional Hip Thrusters with a barbell, Cable Hip Thrusters keep the gluteus muscles under tension during the entire movement. Some people have a tendency to pull with the arms, but in order to perform properly, your arms should remain stiff while your hips thrust through your forearms.

Main Muscles Worked:

Gluteus Maximus
Hamstrings
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