Moves/Glute Thrust - Feet Elevated

Glute Thrust - Feet Elevated

ID: 492

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Exercise Type:
Lower Hinge
Contraindications:
Lower Back Problems
Equipment:
Floor Based
Applicability:
Group
Superset?:
Yes
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Establish a stable base before adding any dynamic component.
  2. 2. Eye gaze is neutral — neither looking up nor cranking the neck down.
  3. 3. Control the eccentric; feel the hamstrings load as you lower.
  4. 4. Avoid compensation patterns; if form breaks, address the limiting factor.

Regression:

Substitute a kettlebell deadlift with a light load before progressing to barbell or heavier variations.

Progression:

Introduce a pause at the bottom for 2 seconds to eliminate elastic rebound and increase time under tension.

Common Problems:

Rising onto the toes during the hinge — reinforce flat foot contact and hip push-back before knee bend.