:: Fit Friday :: Bridge + Hip Thrust

It’s that time of the week again! #FitFriday

Today I am taking you through 2 movements:

  1. Bridge
  2. Hip Thrust

I am also showing you variations within the hip thrust, so that as you progress you can add resistance or make the movement more challenging.

One of the critical points is that we should have the correct posture and set up so that we are actually maximising the benefit of the movement.

 

Bridge

  • Lay down in the supine position [back to floor]
  • Feet should be hip width apart
  • Arms by your side, palms down
  • Dig into your heels and raise your lower body off the ground
  • Draw your core to spine, and continue breathing throughout the movement
  • Hold for a count of 10
  • Release, reset your body and repeat for 4 rounds

 

Hip Thrust

  • Using a step or bench  [I should point out this step was a bit low for the movement and I was unable to get full range of movement] set up with your upper body resting on the bench, including your neck and head. Do not allow your neck or head to hang over the edge of the bench or step.
  • Feet hip width apart and bring them in close enough to your body that when you push your body up, your knees are at a 90 degree angle
  • As you push your hips up towards the ceiling, squeeze your glutes and hyperextend your hips towards the ceiling, pause for 1 and return
  • Repeat 12 reps, 4 sets

Weighted Hip Thrust

  • Ensure that you are 100% comfortable with the movement before progressing to weight, make sure you are feeling the movement in your glutes
  • Set up in the exact same way and if using a plate, place it over your hip area [you could lay a towel underneath to reduce any discomfort]
  • Feet hip width apart and bring them in close enough to your body that when you push your body up, your knees are at a 90 degree angle
  • As you push your hips up towards the ceiling, squeeze your glutes and hyperextend your hips towards the ceiling, pause for 1 and return
  • Repeat 10 reps, 4 sets

 

 

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