Glute Thrust ISO Hold at Top
ID: 365
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- Exercise Types:
- Aesthetic, Upper Push
- Contraindications:
- None
- Equipment:
- Floor Based, Kettlebell
- Applicability:
- Group
- Superset?:
- Yes
- Sprint-able?:
- No
Key Teaching Points:
- 1. Controlled eccentric creates the stimulus; the concentric is the reward.
- 2. Rest 60–90 seconds between sets to maintain quality without full recovery.
- 3. Bilateral and unilateral variations each have a role — do not skip single-limb work.
- 4. End range is where the real work happens — do not shy away from it.
Regression:
Use a tempo of 3 seconds down, 1-second pause, 1 second up to remove momentum at a lighter load.
Progression:
Add load, increase time under tension with a slower tempo, or progress to a unilateral variation.
Common Problems:
Dominant side compensating for the weaker — use unilateral work to expose and address the imbalance.