The Essentials 5
Kick Your Butt
One Legged Hip Thrust
Why You Need To Do This: Though it might look girlie, this move is tough and pinpoints the glutes/hams tie-in area that many guys struggle with.
Targets: Glutes and hamstrings intersection
Set-Up: Lie face up on the floor with your knees bent, heels digging onto the floor and feet flexed. Extend your arms along your sides, palms down, then lift one leg straight up in the air perpendicular to the floor, keeping your hips square and your abs tight.
Action: Press down into the grounded heel and lift your hips toward the ceiling. Don’t tip to one side – stay square. When your knee, abdomen and chest align, slowly lower back to the starting position.
Tip: Change the distance between your grounded foot and your buttocks to change the emphasis of the move. Also try it with your legs on a stability ball for an extra challenge.