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Tip: Half the butt is weak and looks funny



The One-Legged Hip Thrust

There are two benefits that make this workout a great addition to the glut workout:

  1. Everyone has a mostly weaker and stronger side. With the unilateral version, you can close some gaps there that can also contribute to the pain and pain associated with this imbalance, which is somewhat more difficult to create stability in the pelvis. It has a higher neurological need than the bilateral version.

Because loading this version of Progressive Overload is not conducive, it works more by promoting the connection between mind and muscle and closing the gap in imbalances. This also makes it a great exercise for pre-workout training.

Start with the body weight for the warm-up and hold the upper part of the movement for 3 seconds before lowering it again. A set of 20 repetitions should properly wake up your glutes. Keep your toes off the ground and allow a natural, external hip rotation while lifting (concentric) each repetition.

You can use an EZ curl bar, a short straight bar or even a standard loading plate. Do 4 work sets with 1

2-15 repetitions.


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