Hip Thrusts
LIFT: HIP THRUSTS
FOCUS / PURPOSE: LOWER ABDOMINALS
EQUIPMENT: NONE
TECHNIQUE
1. While lying flat on your back, with your palms flat on the ground, slowly raise your heels to the ceiling.
2. Your butt should come off of the ground. It should be no more than about 6-8 inches from the ground.
3. You will hold this position for 5 seconds.
COACHING POINTS
1. The athlete should not sway or swing his feet while performing the exercise.
2. Your toes should not extend past your chest. If performing this exercise incorrectly, you will notice that your back is curved a great deal (it should remain straight) and that your toes are over your head or past your head.
HIP THRUSTS WORKOUT
1. Development Phase – 3 x 4 @ 4-7 seconds
3 = Sets
4 = reps
4-7 = seconds to hold each rep
Click here
for video showing how to properly perform the hip thrusts.
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