1 1/4 HIP THRUST | LAURIE CHRISTINE KING

Hip Thrusts are a great movement to help build big and strong glutes. You'll want a surface to lean back onto that's about 12-14" high, as well as a barbell pad or yoga mat to pad the center of the bar. Typically we want knees and ankles to stack and form a 90 degree angle at the top.

If we're feeling this movement in the quads, feet are likely positioned too close into the body. If feeling mostly in the hamstrings, feet are likely too far out in front of the body.

The 1 1/4 Hip Thrust is exactly as it sounds: 1 Hip Thrust rep + 1/4 of a rep = 1 Rep. You will explosively squeeze your butt and drive the barbell up to complete a normal Hip Thrust. But rather than returning the barbell to the floor after each rep, you will complete a “quarter rep” in between.⁣⁣ The burn gets real fast on these as we'er getting full range of motion reps, as well as the quarter reps which keep constant tension on the glutes (:

Don't forget to keep your chin tucked and move with control!

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