Two days after Badass Boot Camp, my glutes and hamstrings are feeling the "after-burn." A few students told me they're feeling it, too.
The lunges, suicides and Tabata drills no doubt played a role. But I give most credit/blame to one particular move, which is this week's Monday Move: The One-Legged Hip Thrust.
Like so many of my faves, this one requires little to no equipment and is portable - you can drop to the floor just about anywhere and bust out a few sets. The One-Legged Hip Thrust got a shout-out in a men's fitness magazine recently, so it's also a move that is definitely NOT just for the ladies.
The One-Legged Hip Thrust will strengthen the glutes and the hamstrings, as well as the lower back/core - all muscles that need to be in tip-top shape for tip-top performance in running, cycling, triathlons, etc. The bonus is that this, in conjunction with a steady regimen of cardio/strength training and clean eating, will also make your Badasses look tighter in those jeans.
So try a few and let me know what you think!
The Move: One-Legged Hip Thrust
The Technique: You can do these flat on the floor, or using a bench, step or flat-side-down Bosu Trainer for elevation. To work the right side, dig the heel into the floor or elevated surface. Lift your hips slightly as you bring the left leg straight up, heel facing the ceiling. Now thrust the hip up, squeezing the glutes as you push the left heel toward the ceiling. Come back to the starting position. That's one rep. Do 15-20 reps on each side, going slowly and with control. The squeeze at the top is where the work happens.
Incorporating It: This is a great exercise to include in any hamstrings-and-glutes session. Mix it in with deadlifts, step-ups on a bench; dropsies, and side glute lifts (with or without resistance bands).
Coming up: A high-energy strength and cardio workout; how to get through a football tailgate without wrecking your Badass Journey; and how 4 weeks of tiny changes can lead to big leaps in your fitness and health....
