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Tessa Barresi

Hip Thrusts SIX different ways to grow the peach! 👇🔥⁣ ⁣ Currently working through a mild hamstring injury and being extra cautious with my training, only doing exercises that don’t cause any discomfort - luckily that includes HIP THRUSTS! So I wanted to make this video breaking down SIX different ways to perform hip thrusts, all of which will target your booty and are a great addition to ANY workout! 👇⁣ ⁣ 1️⃣ Barbell Hip Thrust (banded) - you’ll see here I’m not touching the bar to the floor and re-setting each rep - this increases time under tension and will make your reps HARDER, especially if you’re working with lower weight. ⁣ ⁣ 2️⃣ Hip Thrust Abductions - I actually love doing these without the bar and just bands immediately after my barbell thrusts, but you can also add some weight to help increase resistance when performing the thrust/abductions. ⁣ ⁣ 3️⃣ One Legged “B” Stance Thrusts - I have BOTH legs on the floor for stability, but I’m pushing using ONLY one foot and targeting my posterior chain by focusing on pushing through my heel. Again, utilizing time under tension by not resetting/resting the bar on the floor.⁣ ⁣ 4️⃣ Single Leg Bosu Ball Bridge - say what you want about bands and bosu balls but these are actually killer and require ALOT more effort than you think. You’ll have to use stability AND strength here. Add a resistance band and again, both legs on the floor for stability.⁣ ⁣ 5️⃣ Frog Pump - the soles of my feet are facing eachother and I’ve got my knees pointed outwards, adding emphasis to the focal point of the movement (being my glutes). It’s awkward at first and with the addition of the bosu ball AND bands, this exercise was pleasantly difficult.⁣ ⁣ 6️⃣ Resistance Band Bridge on Bosu - stability is a huge thing here, I like to use a REALLY strong band around my knees to emphasize pushing “outwards” with my knees and create more tension in my glutes as I’m performing the bridge.⁣ ⁣ If you learned something from this post, please hit like and save and tag a friend who may need some helpful ideas on how to improve their thrust! 🙏⁣ ⁣ Song: Wait a Minute - Willow Smith
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Marcia Feijo

Marcia Feijo

Marcia Feijo

Marcia Feijo

Marcia Feijo

Marcia Feijo

Marie-Alex Lelievre

Marie-Alex Lelievre

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