Moves/Glute thrusts - single leg on wall resisted

Glute thrusts - single leg on wall resisted

ID: 309

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Exercise Type:
Lower Step
Contraindications:
Knee Problems, Ankle/Calf Problems
Equipment:
Wall Based
Applicability:
Group
Superset?:
Yes
Sprint-able?:
No

Key Teaching Points:

  1. 1. Avoid compensation patterns; if form breaks, address the limiting factor.
  2. 2. Brace core before stepping; stability is set before the weight shifts.
  3. 3. Engage the core before initiating any movement.

Regression:

Perform a slow step-up onto a low box before progressing to lunges with a full stride.

Progression:

Introduce a knee-drive at the top of the step to increase hip flexor and single-leg balance demand.

Common Problems:

Front knee traveling too far forward — cue a big step and emphasis on the vertical shin.