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No Eye Glute Exercise

Discussion in 'Training' started by Zillagreybeard, Dec 11, 2020.

A NO-EYE-CONTACT GLUTE EXERCISE YOU NEED –  You’ve heard it before: Don’t make eye contact with anyone when doing the hip thrust. It’s just awkward. Well, here’s another glute exercise where you might want to limit eye contact, but it’s great for quarantined home workouts!
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You’ll need a high-strength resistance band, or double up some lighter ones. Attach your band to the bottom of a rack or anything that’s sturdy. Use a pad for your knees. Set the bench as far away as you need, depending on your band length and resistance. The execution is like a barbell hip thrust, but you’ll be kneeling. You’ll be driving your knees down into the pad while pulling down on the bench – a little like a straight-arm pulldown.
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The pulling-down part works twofold, both to offer support in front and to engage your anterior core. This affects what happens at your hips and further enhances the glute contraction. The support from the bench also encourages more of a hinging movement. Additionally, you seem to get more “cock up” (posterior pelvic tilt) when there’s something to aim for. Because band tension increases as it’s stretched, using a strong resistance band will help load your glutes in their fully shortened position.
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Programming – Do 2-3 sets of 20-30 reps for an intense butt pump towards the backend of your workout.
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