Moves/DB Glute Thrust Back Elevated Single Leg

DB Glute Thrust Back Elevated Single Leg

ID: 685

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Exercise Type:
Lower Step
Contraindications:
Knee Problems
Equipment:
Dumbbell
Applicability:
Focus
Superset?:
No
Sprint-able?:
No

Key Teaching Points:

  1. 1. End range is where the real work happens — do not shy away from it.
  2. 2. Brace core before stepping; stability is set before the weight shifts.
  3. 3. Push the knee out on the descent to ensure it tracks over the toe.

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:

Add dumbbells, increase step height, or progress to a deficit reverse lunge.

Common Problems:

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