Pelvic Thrust


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Pelvic Thrust - Hard

This exercise tones your glutes and also gets your thighs in shape and helps smooth out saddlebags. Do these with a coffee table or stick your feet between the cushions on your couch or between your bed frame and mattress.

REPS: 10-15, slowly
SETS: 2-3
FREQUENCY: 3-5 times per week (like sit ups/crunches, these should be done often)

FORM:

  • Lie on a mat.
  • Scoot your butt so that it's about one foot away from the table/bed/couch.
  • In resting position, your knees should be bent at about slightly less than a 90 degree angle.
  • Use your thigh muscles to push your pelvis up into the air.
  • Lift your pelvis high enough so that your knees and stomach form a straight line.

ADVANCED MUSCLE CHALLENGE: Wear ankle weights.




Pelvic Thrust - Floor

REPS: 12-18 per side
SETS: 2-3
FREQUENCY: 3-5 times per week (like sit ups/crunches, these should be done often)

FORM:

Regluar Squats

  • Lie on a mat.
  • Bend one leg, leave one straight.
  • Lift straight leg in the air, and push off the floor with bent leg.
  • Lift your pelvis high enough so that your knees and stomach form a straight line.
  • Switch sides.

ADVANCED MUSCLE CHALLENGE: Wear ankle weights or see the Pelvic Thrusts Hard page.



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