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Quan Bailey is a certified personal trainer and Isopure athlete.
Keep scrolling for everything you should probably know about the exercise.
You then thrust your hips from the ground.
celebrity fitness trainer and founder ofTraining Mate
The lift mainly focuses on your glutes, lower back, and hamstrings.
To do it correctly, follow these instructions:
1.
Begin seated with your back against a bench.
Place a barbell on your hips.
Place your shoulders and upper back on the bench.
Lift your hips up from the ground until theyre aligned with your shoulders.
Instead, keep your gaze forward with your chin down and a rigid torso.
This ensures that the action comes from the hips only, maximizing your glute engagement, she says.
It also targets the muscles of the hip.
celebrity fitness trainer and founder ofTraining Mate
These are the prime movers of the lower body.
Since the exercise gives your glutes a major burn, it gives you a heads up in other workouts.
Glute stability is huge for athletic performance, says Bailey.
Incorporating the exercise move into your workout routine also benefits your lower back.
And who doesnt need that?
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Wide stance squats
Bailey is a fan of this squat variation if youre looking to continue burning your glutes.
Hold a glute squeeze for two to three seconds at the bottom for extra oomph.
Squat down as if youre sitting in a chair, keeping your torso tall.
Turn your knees out as you squat and lower until your thighs are parallel to the ground.
Press from the bottom of your heels to push back up.
you’re free to do this with or without weights.
Keep your back flat as you engage your glutes and hamstrings.
Then return to the starting position.
Davies says that this exercise is almost identical to the muscle recruitments done in a barbell hip thrust.
(Read bridges versus hip thrustshere!)
Lie on the ground with your knees bent, feet hip-width distance apart.
Your fingertips should be able to reach your heels.
Engage your glutes and hamstrings to raise your hips high, keeping your upper back on the mat.
From standing, place your feet a little wider than hip-width apart.
Bend down into a deadlift position with your weight between your feet on the floor.
Grab the weight and squeeze your arms together as you lift it off of the ground.
Start with some momentum to swing it from your hips in a thrusting movement.
Stand tall with your weight in the opposite hand of the planted leg.
Square your hips to the mat and keep your back flat when youre lowered.
confirm the floating leg has a flexed foot.
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