sandbag back elevated glute thrusts
ID: 959
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- Exercise Type:
- Lower Squat
- Contraindications:
- None
- Equipment:
- Floor Based
- Applicability:
- Group&Focus
- Superset?:
- No
- Sprint-able?:
- Yes
Key Teaching Points:
- 1. Avoid compensation patterns; if form breaks, address the limiting factor.
- 2. Quality of movement always takes priority over speed or load.
- 3. Neutral ribcage — avoid flaring ribs as you descend.
Regression:
Goblet squat with a light counterweight to reinforce an upright torso and depth simultaneously.
Progression:
Load the pattern with an uneven implement (single kettlebell, offset barbell) to increase lateral stability demand.
Common Problems:
Bouncing out of the bottom — enforce a pause at the bottom to eliminate elastic rebound.