by Bret Contreras June 03, 2015
Hi fitness friends! Here’s what I want you to do.
Essentially, you’re flexing the knees, abducting and externally rotating the hips, posteriorly tilting the pelvis, and flexing the lumbar spine, which takes the hammies and erectors out of the equation and shifts the burden almost entirely onto the glutes. This is a great regression for those who struggle to feel their glutes during hip thrusts (or squats or deadlifts for that matter). It can be used as a glute activation drill during the general warm-up prior to the strength workout (3 sets of 10 reps), or as a finisher at the end of a workout to burn out the glutes (2-3 sets of 20-30 reps).
Please watch this video for details:
The post Frog Pumps: A Highly Effective Bodyweight Glute Activation Drill appeared first on Bret Contreras.
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by Jamie DeRevere December 09, 2018
Update: I wrote this blogpost a month ago, but someone hacked my blog so I couldn’t post it. Over the past four weeks since performing this experiment, I’ve gone on...
The post The 8-Week Hip Thrust / Leg Extension / Nordic Ham Curl Experiment appeared first on Bret Contreras.
by Bret Contreras August 17, 2017
The results are in: Going 5 weeks without any lower body barbell training (I did smith machine squats, lever machine squats, smith machine good mornings, lever machine good mornings, hammer...
The post The No Barbell Experiment On Squat And Deadlift And Hip Thrust Strength: The Results appeared first on Bret Contreras.
by Bret Contreras July 07, 2017
I’ve decided to conduct a little experiment on myself. For no good reason aside from curiosity and pure passion for strength training science, I am going to perform zero barbell...
The post The No Barbell Experiment on Squat and Deadlift and Hip Thrust Strength appeared first on Bret Contreras.
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