Shoulder and Feet Elevated Hip Thrusts and Single Leg Hip Thrusts

[KitLaughlin]

This is the way we always do these—except that, in those filk who can't turn off the hamstrings (to the extent they can only feel these) try asking them to slightly *press the feet (or foot) away* while pressing down; the reciprocal inhibition reflex will lower the hamstring effort considerably.

As well, we flatten the lumbar spine slightly *before* the final hip thrust (to lower the erector spinae activation in those folks who use these muscles to arch the back backward (rather than glutes).

[CHRisdr13]

I really like the vids lately Bret, keep em coming.

[MalcomEggs]

I always do these Bret. Great exercise!