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