Moves/Glute Thrust - single on wall

Glute Thrust - single on wall

ID: 609

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Exercise Type:
Upper Push
Contraindications:
Shoulder Issues/Mobility, Wrist Problems, Ankle/Calf Problems
Equipment:
Wall Based
Applicability:
Group&Focus
Superset?:
Yes
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Lock out fully at the top but avoid hyperextending the elbow joint.
  2. 2. Maintain lat tension throughout to create a stable platform for the press.
  3. 3. Keep elbows at roughly 45 degrees from the torso on a chest press.

Regression:

Use a machine or cable variation to learn the pressing path before loading a free-weight version.

Progression:

Add a loaded vest or belt to increase total resistance without changing the movement pattern.

Common Problems:

Elbows flaring wide — keep at 45 degrees from the torso to protect the shoulder. Arching lower back — engage abs and glutes.