{"id":13651,"date":"2019-11-30T09:49:54","date_gmt":"2019-11-30T09:49:54","guid":{"rendered":"http:\/\/newlife.com.cy\/?p=13651"},"modified":"2019-11-30T09:49:54","modified_gmt":"2019-11-30T09:49:54","slug":"weighted-one-leg-hip-thrust","status":"publish","type":"post","link":"https:\/\/newlife.com.cy\/en\/weighted-one-leg-hip-thrust\/","title":{"rendered":"Weighted one-leg hip thrust"},"content":{"rendered":"<p><\/p>\n<h2>Exercise details<\/h2>\n<ul>\n<li><strong>Target muscle:<\/strong> Gluteus Maximus<\/li>\n<li><strong>Synergists:<\/strong> Quadriceps (Vastus Lateralis, Vastus Medialis, Vastus Intermedius, Rectus Femoris)<\/li>\n<li><strong>Dynamic stabilizers:<\/strong> Hamstrings (Biceps Femoris, Semimembranosus, Semitendinosus)<\/li>\n<li><strong>Mechanics:<\/strong> Isolation<\/li>\n<li><strong>Force:<\/strong> Push<\/li>\n<\/ul>\n<h2>Starting position<\/h2>\n<ol>\n<li>Holding a weight plate with both hands, sit on the side of a bench and rest the weight plate on your abdomen.<\/li>\n<li>Carefully slide your buttocks off the side of the bench and rest your back against the edge of the bench at the level just below your shoulder blades.<\/li>\n<li>Raise one leg off the floor.<\/li>\n<\/ol>\n<h2>Execution<\/h2>\n<ol>\n<li>Keeping your torso rigid and both hands on the plate, exhale as you raise the weight plate by extending the hip of your supporting leg.<\/li>\n<li>Hold for a count of two and squeeze your glute.<\/li>\n<li>Inhale as you lower the weight plate to the starting position by flexing the hip of your supporting leg.<\/li>\n<li>Repeat for the prescribed number of repetitions.<\/li>\n<li>Repeat the exercise with your opposite leg.<\/li>\n<\/ol>\n<h2>Comments and tips<\/h2>\n<ul>\n<li>You can keep your free leg either extended or flexed.<\/li>\n<li>To prevent the bench from tipping over, place it against a wall.<\/li>\n<li>Do not allow your back to arch or your pelvis to tilt. Keep your torso rigid.<\/li>\n<li>Instead of a weight plate, you can use a dumbbell.<\/li>\n<li>Avoid using a very heavy weight with the weighted one-leg hip thrust because it can place too much rotational force (torque) on your lower back (lumbar spine). If you want to do very heavy hip thrusts, use the <a href=\"https:\/\/weighttraining.guide\/exercises\/barbell-hip-thrust\/\">barbell hip thrust<\/a>.<\/li>\n<li>See also the <a href=\"https:\/\/weighttraining.guide\/exercises\/barbell-one-leg-hip-thrust\/\">barbell one-leg hip thrust<\/a>.<\/li>\n<\/ul>\n<p><\/p>","protected":false},"excerpt":{"rendered":"<p>Exercise details Target muscle: Gluteus Maximus Synergists: Quadriceps (Vastus Lateralis, Vastus Medialis, Vastus Intermedius, Rectus Femoris) Dynamic stabilizers: Hamstrings (Biceps Femoris, Semimembranosus, Semitendinosus) Mechanics: Isolation Force: Push Starting position Holding a weight plate with both hands, sit on the side of a bench and rest the weight plate on your abdomen. Carefully slide your buttocks [&hellip;]<\/p>\n","protected":false},"author":5,"featured_media":13653,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[731,743,759],"tags":[],"class_list":["post-13651","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-askisiologio","category-askiseis-ischion","category-proponisi-dynamis"],"_links":{"self":[{"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/posts\/13651","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/comments?post=13651"}],"version-history":[{"count":1,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/posts\/13651\/revisions"}],"predecessor-version":[{"id":13658,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/posts\/13651\/revisions\/13658"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/media\/13653"}],"wp:attachment":[{"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/media?parent=13651"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/categories?post=13651"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/tags?post=13651"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}