EXERCISE OF THE MONTH
HIP THRUST One popular exercise right now is the Hip Thrust. It’s been gaining a lot of traction, especially in the fitness and strength training communities. The hip thrust targets the glutes, hamstrings, and core, and it is widely praised for its ability to build glute strength and improve lower body power. People love it because it’s effective, and unlike traditional squats, it places less stress on the lower back, making it a great option for those with back issues. 1. Sit on the floor with your upper back resting against a bench or elevated surface (a bench or box works best). 2. Roll a barbell over your hips (or use body weight if you’re just starting out). 3. Bend your knees, keeping your feet flat on the floor and about hip-width apart. 4. Place your hands on the barbell to hold it steady and avoid it rolling. 5. Push through your heels and thrust your hips upward, squeezing your glutes at the top. Make sure your shoulders and upper back remain on the bench as you lift. 6. Lower your hips back down slowly to the starting position and repeat. Hip Flexors
A commonly forgotten muscle to focus on is the hip flexors. Many people tend to neglect them in favor of more prominent muscles like the glutes or quads, but strong and flexible hip flexors are crucial for overall lower body function. These muscles play a big role in things like running, walking, and even posture. The hip flexors (primarily the iliopsoas) are responsible for lifting your knee and flexing your hip, which comes into play with almost every lower- body movement. When they’re weak or tight, it can lead to issues like poor posture, lower back pain, and even inefficient running mechanics. Plus, sitting for long periods (like at a desk or in a car) can shorten these muscles, causing tightness and contributing to discomfort.
HIP THRUSTS (MODIFIED FOR HIP FLEXORS) How to do it: Perform regular hip thrusts with a focus on driving through your hips. When you’re at the top of the thrust, emphasize squeezing your glutes and actively engaging your hip flexors to lift your pelvis. Tip: Keep your core engaged, and avoid overextending your lower back. Sets/Reps: 3 sets of 12-15 reps
MOUNTAIN CLIMBERS How to do it: Start in a plank position with your hands directly under your shoulders. Drive one knee toward your chest, then quickly switch legs, alternating back and forth. Tip: Maintain a strong core to prevent your hips from sagging. Sets/Reps: 3 sets of 20-30 seconds of continuous movement
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