glute builder driven from the floor with your shoulders down rather than on a
bench
the floor cuts the range short at the bottom, so it works a smaller slice of
hip extension than a hip thrust does
nothing to set up and nothing to climb under, which is what it trades that
range for
Execution
Lie on your back with your knees bent and your feet flat on the floor, heels
close to your glutes. Rest a padded barbell across your hips if you are loading
it.
drive through your heels to lift your hips off the floor
extend your hips until your torso and thighs form one line
keep your ribs down rather than arching to finish
lower under control until your hips touch the floor
pause briefly at the bottom before the next rep
Your shoulders staying on the floor is what caps the range. If you want the
longer version, the hip thrust is the same movement off a bench.
Purpose
glute builder driven from the floor with your shoulders down rather than on a
bench
the floor cuts the range short at the bottom, so it works a smaller slice of
hip extension than a hip thrust does
nothing to set up and nothing to climb under, which is what it trades that
range for
Execution
Lie on your back with your knees bent and your feet flat on the floor, heels
close to your glutes. Rest a padded barbell across your hips if you are loading
it.
drive through your heels to lift your hips off the floor
extend your hips until your torso and thighs form one line
keep your ribs down rather than arching to finish
lower under control until your hips touch the floor
pause briefly at the bottom before the next rep
Your shoulders staying on the floor is what caps the range. If you want the
longer version, the hip thrust is the same movement off a bench.