Easily develop your booty (glutes) gains with TRX Hip Thrust

I love the amount of focused effort you can place on the glutes with this TRX Hip Thrust. Seems easy at first but with correct technique you can challenge the biggest muscle in the body very effectively and towards the ned of the set really feel that BURN! And here’ the subtitle text in case […]

Written By TRX Traveller

On 4th April 2020
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I love the amount of focused effort you can place on the glutes with this TRX Hip Thrust. Seems easy at first but with correct technique you can challenge the biggest muscle in the body very effectively and towards the ned of the set really feel that BURN!

And here’ the subtitle text in case you’d like to read the guidance:

hey guys TRX traveler Adam here in this video were going to be looking at the TRX hip thrusts I love these little great exercise they don’t need much movement the key is to have a small range of movement and really focus on contracting the glute let’s get to it so TRX hip thrusts a lot of time and I see people do hip thrusts and you see them really so going right down and thrust them right up and really exaggerate the movement that’s not what we’re after here especially the TRX it’s a very subtle movement the more you exaggerate down the more you’re going to bring your hamstrings in it play a push about a push back up and one don’t want to specifically work the hamstrings this exercise we really just want to work there the glutes you bump the booty muscle and to do that it’s just a very subtle movement as you go down you push up and go down and push up and what I’ll help you when you do these is to think about tensing your core and keep your chin tucked in so tend to keep your chin tucked in and keep your whole body stable and just really think and focus that mind-muscle connection on just contracting your bum and keeping it contract down and really squeezing it back up for the contraction so it looks like this get the TRX set up now put your feet into the handles but put the handles about halfway and halfway on you soul so not at the heel not at the ball you thought just half way if you can a little bit further than half more towards heel but for watch I’ve got my trainers on so walnut won’t reach that far but perhaps if you’re doing it barefoot it might be better so lie flat on your back put your hands out for a bit stability and as I was saying it’s a little pond so we’re going to get in a position like this first tin chin tucked in so I’m looking down a little bit and you’re gonna let it go down and then I’m squeezing I’m squeezing my palm as hard as I can to push back up and down and squeeze inside the counter push back up and down and the squeeze as hard as I can to push back up see it’s just a little subtle movement I’m not going right to the floor and really pushing up that up I’m really just keeping my glutes my bum squeezed right now I’m going down a little bit and I’m squeezing them and pushing back up and really squeezing at the top hard as I can and down and up and now and up squeeze and now you are going to feel the hamstrings engaging absolutely there’s no avoiding it for it because the position were in we can’t put our feet on the floor like you can in the gym with a hip thrust in the bar and but the key is to really focus on trying as hard as you can to keep everything stable and only engage the glutes so one more time little movement hands down down a little bit and squeezing my glutes and pushing up down a little bit squeezing my glutes and pushing up a little bit squeezing my glutes and pushing up now if it helps push your feet together Oh push them up against the wall so you push the handles up against the wall like that and you just push them down on them you’ll find that handles might slip a little bit on the feet that’s absolutely fine you just used them as a way to wedge your feet to keep them static so basically a way to keep your bum off the ground and keep your whole body static just so you can use the momentum with your glute muscles to push up and down find what works for you it might work even better for you to put your feet in the straps like that and just have them like that have a go play around but the key thing is think about just a little movement and think about really keeping your bum you glute muscles squeezed at first they’re going to feel really easy but honestly get give it time these are great for high rep ranges you know between maybe 10 and 20 as you start getting up and getting two more reps if you’re doing a property and you’re really squeezing your bombers hard you can especially at the top really squeeze and get a hell of a squeeze out of it you are going to tell you and it’s not necessarily about feeling like you’ve broken your bum or you’ve worked it so hard to see gains Leah this is really about control and it’s really about that mind-muscle connection and feel and the muscle work feeling it contract that is what is going to get the benefit and that’s what’s going to get great results hope you find this video helpful give these a try it’s a great little variation creative creative exercise creative fitness so much you can do with the TRX and that sense thanks very much for watching

Adam

Adam

TRX Traveller

Hello there! Thanks for visiting my blog. It's my mission and passion to help people achieve their fitness goals using a TRX absolutely anywhere. I've spent 5yrs TRX’ing 32 countries with no end in sight. If you're looking for a progressive TRX workout guide? Find it below. Here's to your Fitness Freedom!

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