Kneeling Wide Hip Thrust
Glute- активатор! Target glutes & hips with this kneeling hip thrust. Feel the burn with each rep.
Muscle Groups
Primary
Secondary
Instructions
1. Start by kneeling on the ground with your legs spread wider than hip-width apart. Your feet should be flat on the ground, with toes pointing back.
2. Lower your hips back and down toward your heels while keeping your upper body upright. Ensure that your arms are crossed in front of you, or you can place your hands on your hips for balance.
3. Drive through your heels and squeeze your glutes to thrust your hips forward. Extend your hips fully at the top of the movement, achieving a neutral spine position.
4. Lower your body back to the starting position in a controlled manner.
5. Perform the desired number of repetitions, typically 10-15 reps, for several sets.
Remember to maintain good form throughout the exercise, keeping your movements controlled and avoiding any jerking motion. As with all exercises, it's best to start with a lower number of repetitions and sets until you become comfortable with the technique, progressively increasing as your strength improves.
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