Moves/Glute Thrust - Single Leg on floor

Glute Thrust - Single Leg on floor

ID: 542

No video uploaded

Exercise Types:
Lower Step, Total Quadruped
Contraindications:
Knee Problems, Ankle/Calf Problems
Equipment:
Floor Based, Low Bands
Applicability:
Group&Focus
Superset?:
Yes
Sprint-able?:
No

Key Teaching Points:

  1. 1. Control the step length on each rep — inconsistency loads unevenly.
  2. 2. Hip flexor of the trailing leg should feel a stretch at the bottom.
  3. 3. Brace core before stepping; stability is set before the weight shifts.

Regression:

Reduce stride length or use a TRX or wall for balance assistance. Perform a reverse lunge on the spot before adding forward movement.

Progression:

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

Common Problems:

Pushing off the back toe to assist the return — ensure all drive comes from the front heel.