30 мар. 2023 г. · Glute bridges from the floor or elevated on a bench are a viable alternative to hip thrusts. They can be performed with body weight or with a dumbbell, as you ...

6 мая 2019 г. · The leg extension hip thrusts should work fine! Try adding just the extra half-weight on the machine and reducing the reps just to really focus on working the ...

19 авг. 2019 г. · I've worked my way upward in weight to 70 lbs for 3-4 sets of 15 reps, and have been curious how that would carry over to a barbell hip thrust.

21 февр. 2024 г. · Glute bridges with feet elevated are some of my favorites. Easy to use a dumbbell instead of a barbell and get the same range of motion as a hip ...

14 апр. 2018 г. · I turn a bench sideways, put rubber weights on the far side to hold it in place, and fold a fat yoga mat in quarters under the loaded barbell in ...

17 дек. 2022 г. · Cable kickbacks, cable hip abductions, B stance deadlifts with DB, reverse lunges, split squats. If you have a step or riser, you can do step ...

8 июн. 2019 г. · Place your back on the bench, then slide your legs under the bar and roll it till it's about above your hip. Hold the bar with both hands, while ...

12 апр. 2022 г. · I tried practicing doing hip thrusts on the smith machine, with and without weight, but could still feel my lower back being worked.

1 июн. 2024 г. · You can buy a hip thrust belt where you attach dumbbells to each side instead of using a barbell. My gym also has boxes people use for plyo ...

16 февр. 2021 г. · Some other ideas: sumo dead lifts, sumo squats, donkey kicks, fire hydrants, lunges, good mornings, RDLs, single leg RDLs.