Glute Thrust - Feet in Straps!
ID: 465
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- Exercise Type:
- Total Hang
- Contraindications:
- None
- Equipment:
- Straps, Floor Based
- Applicability:
- Focus
- Superset?:
- Yes
- Sprint-able?:
- No
Key Teaching Points:
- 1. Full shoulder elevation followed by active scapular depression at the dead hang.
- 2. Engage the core before initiating any movement.
- 3. Breathe throughout; do not hold the breath during a sustained hang.
Regression:
Use a resistance band looped under the feet for support while building time in the hang position.
Progression:
Increase hang duration progressively. Add a light plate on the feet once 60 seconds is achieved consistently.
Common Problems:
Swinging instead of staying still — tighten the core and glutes to dampen any oscillation.