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Lever Hip Thrust (with stepbox) (VERSION 2)

Lever Hip Thrust (with stepbox) (VERSION 2)

The Lever Hip Thrust (with stepbox) (Version 2) is an advanced exercise that targets your glutes, hamstrings, and core. This exercise requires a stepbox or a bench to elevate your feet, adding an extra challenge to the movement. The Lever Hip Thrust is a compound exercise that not only shapes and strengthens your lower body but also engages your core muscles for stability. By elevating your feet on a stepbox or bench, the Lever Hip Thrust (Version 2) increases the range of motion and intensifies the exercise's benefits. Your glutes and hamstrings are primarily responsible for driving the movement as you raise your hips off the floor, engaging these muscle groups more effectively. Additionally, your core muscles, including your abdominals and lower back, engage to maintain stability throughout the exercise. Incorporating the Lever Hip Thrust (Version 2) into your workout routine can contribute to improved athleticism, increased hip strength, and enhanced overall lower body aesthetics. However, it is important to note that this exercise is not suitable for beginners or individuals with lower back or hip issues. If you are new to the Lever Hip Thrust or have any concerns, it is always best to consult with a professional fitness trainer or coach to ensure proper form and prevent injury. When performing the Lever Hip Thrust (Version 2), it is crucial to focus on form and technique. Avoid using momentum to lift your hips, as this can negate the effectiveness of the exercise. Instead, concentrate on squeezing your glutes and engaging your core to lift your hips off the floor smoothly and control the descent. Find a comfortable foot placement on the stepbox or bench, making sure your heels are secure to prevent slippage during the movement. Remember to always warm up before attempting this exercise and gradually increase the intensity and load over time as you become more comfortable and proficient. Incorporate the Lever Hip Thrust (Version 2) into a well-rounded lower body workout routine to maximize its benefits and achieve your fitness goals.

Instructions

  • Begin by sitting on the edge of a stepbox or bench with your feet placed firmly on the ground.
  • Place your hands on the stepbox or bench behind you for support.
  • Roll your shoulders back and down, engaging your core.
  • Pressing through your heels, lift your hips off the ground until your torso is parallel to the ground.
  • Squeeze your glutes at the top of the movement, ensuring your hips are fully extended.
  • Lower your hips back down to the starting position with control.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on activating your glutes throughout the movement.
  • Maintain a strong core and neutral spine alignment.
  • Use a stepbox or bench to elevate your feet and increase the range of motion.
  • Squeeze your glutes at the top of the movement to really engage them.
  • Control the movement on the way down to fully engage your muscles.
  • Ensure the stepbox or bench is sturdy and secure before performing the exercise.
  • Breathe out as you push through your heels to lift your hips off the ground.
  • Start with lighter weights and gradually increase as you gain strength and stability.
  • Avoid arching your lower back at any point during the exercise.
  • If you have any lower back or hip issues, consult a professional before attempting this exercise.

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