Moves/Knee attack with super hip thrust

Knee attack with super hip thrust

ID: 936

No video uploaded

Exercise Type:
Lower Step
Contraindications:
None
Equipment:
Floor Based, Dumbbell
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. Back knee lowers with control — tap the floor gently, do not crash.
  3. 3. Step length determines demand — longer step increases glute load, shorter increases quad.

Regression:

Perform a slow step-up onto a low box before progressing to lunges with a full stride.

Progression:

Add a loaded carry in the opposite hand to create an offset stability challenge.

Common Problems:

Hip hiking on the rear leg — cue level hips and engage the stance-leg glute.