Are you interested in what trainers call the best glutes exercise of all time?
If so, the Hip Thrust Single-Arm Reach should be in your fitness regimen. This move will have you feeling the burn in all three gluteal muscles, and it doesn’t require any special equipment – or even a gym membership.
The Hip Thrust Single-Arm Reach In Brief
The Hip Thrust Single-Arm Reach is an exercise for the glutes. It is said to improve power and strength, as well as speed in athletic performance. It also teaches the practitioner how to perform maximum extension of the hips.
The History Of This Optimal Exercise
Sometimes referred to as the most important exercise people aren’t doing, hip thrusts have been around since the physical culture movement of the late nineteenth and early twentieth centuries. Over the past fifty years, many professional athletes have begun doing the Hip Thrust Single-Arm Reach because of its ability to increase three elements essential to enhanced athletic performance: speed, strength and power – all of which come from having strong glutes.
Understanding This Type Of Exercise
The Hip Thrust Single-Arm Reach is a bodyweight exercise, meaning you don’t need any specialized machines or equipment to perform it. Rather, it uses the practitioner’s own body weight to create resistance and engage the muscles, especially the glutes. Secondarily, it engages the core and promotes better coordination and balance.
Preparation For The Hip Thrust Single-Arm Reach
For this exercise, you’ll want to find a comfortable place to sit down, such as a gym mat or yoga mat. You should stretch lightly prior to undertaking this movement.
A Step By Step Guide To The Hip Thrust Single-Arm Reach
Although this move looks fairly simple to someone who hasn’t tried it, it can take practice to learn proper form. Follow these steps to perform it like a pro:
- Sit on the floor on your backside, with your knees drawn up and your torso pulled up tall.
- Place your palms on the ground on both sides of your backside and slightly back, with fingers spread wide and pointing forward.
- Push your backside off the ground and balance on your heels and hands. Keep your chest tall and your head in neutral alignment, looking ahead of you.
- Inhale, squeeze your glutes and lift your backside into the air while lifting one arm and pointing it up to the ceiling. As you raise up, roll onto the balls of your feet.
- Exhale and come back down, hovering over the floor but not touching it with your backside. You will roll back onto your heels as you come back down to starting position.
- Complete ten repetitions, alternating arms and remembering to squeeze your glutes and hip muscles as you reach the top of the movement.
More On The Important Benefits Of This Exercise
There’s a reason this exercise is known as the best exercise for your glutes – you’ll truly feel the burn in all three gluteal muscles. While hip thrusts can be done without added arm movements, the addition of the Single-Arm Reach makes this a more advanced, challenging exercise. Here are a few more of its benefits:
- Core strength
Variations And Modifications Of This Movement
Hip Thrusts come with a multitude of options, and the Hip Thrust Single-Arm Reach is just one of them. When learning hip thrusts, the arm movements can be removed from the equation until the practitioner is comfortable with general hip thrust form.
If you’re one of the people missing out on the multiple benefits of this glutes exercise, it’s time to make a change to your strength training routine.