What’s my new favorite exercise?
It’s the Banded Hip Thrust!
Why?
1.
Let’s be honest…sometimes after a long day of work I really just don’t want to load up a barbell.
2.
Because the pump is unreal! If you want to feel your hips working hard than add the banded hip thrust to your routine 1 x per week.
Pro tip:
I have been doing legs 2 x per week. If you want to grow a muscle group I recommend increasing your volume to 2-3 x’s per week.
Set up?
It’s so easy! Grab a band or multiple ones for intensity and set up on a squat rack using the hooks on the barbell.
Grab a bench…
…and your done!
Lay your middle back on the bench, drive through your heels, extend your hips until your shoulders and hips are in line and squeeze your booty.
Don’t:
Over extend your hips at the top.
Do:
Keep your chin tucked and ribs down to prevent arching from happening.
Rep scheme? I have been doing higher reps of about 15 with a 2 second pause at the top for a killer burn! 3-5 sets after I squat or deadlift.
Check me out in action below…
So give this exercise a try! And email me at evan@forge-rx.com to tell me how you enjoyed my new favorite exercise.
Looking for a trainer or nutrition coach to help you reach your goals?
Email me and let’s get you rolling towards the results you have always wanted!
-Evan