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As you know I love hip thrusters( check out HERE). In my opinion this is one of the best exercises, you could do, in order to make your posterior chain stronger. But still, as each bilateral movement, hip thrusters, “allow” some cheating, by compensating for the imbalance between both legs, pushing more out of the stronger leg.

Personally, I have an imbalance between my left and right leg. My left leg is weaker, so I am emphasizing a lot on unilateral movements. One of the exercises, that I’ve been including lately, are one legged hip thrusters. Unique movement. It seems like a waste of time, but just as every other exercise, which looks easy from the sidelines, in reality it turns out really demanding when you go ahead and try it yourself.

My first  experience with one legged hip thrusts was just another hit for my ego! 😉 I usually do bilateral hip thrusts, with 70-90kg., so I decided that I will do well with 40kg. on the single leg hip thrusts.

Well, my tries went like this:

First try: 40kg.

Results: No chance!

Second try:30kg.

Results: Go ahead and remove some more bumpers.

Third try: 20kg.

Results: Ok, you are overvaluing yourself.

Forth try: 15kg.

Results: It was about time!

So, it took me some time, adding and removing bumpers, till I found out it is not as easy as it seemed.

I definitely feel some progress in my strength, since I am doing 1-legged hip thrusts, and my posterior chain is finally awake and working better.

So I sincerely recommend you try it.

First, master hip thrusters with your own bodyweight. Then move on to bilateral hip thrusts with weights. Try one legged hip thrusts with your own bodyweight and then add some weights. I hope that you will pick the right weight, faster than me! 😀

Another option for a progression is to perform hip thrusts with both legs in the concentric part of the movement, then lower on just one leg in the eccentric part.

The movement looks like this:
Инес-Субашка-хип тръстери


You could keep your leg straight, or bent. Try both ways and see what works for you.

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Ако статията ви е харесала, споделете я с приятелите си. Благодаря, че помагате да достигне до повече хора.

Ела да тренираш в някоя от залите ни

Предизвикай себе си и направи крачка към по-здравото си Аз. Груповите тренировки в IFS са различни – при нас броят на трениращите в група е ограничен и всеки има различна тренировка, изготвена според индивидуалните му нужди. Тренировки има през целия ден и ще намериш удобно време и локация, според графика ти. Очакваме те в IFS.

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Ines Subashka

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I am a ‘something-searcher person” and I have devoted my life to the mission to reveal myself, to improve, to collect the pieces of puzzle in my own nature, so that to give and to receive from life as much as possible. My Life is history, full of broken dreams, falls, disappointments and finally achieved awareness, that it all depends on me and that each opportunity can be a materialized reality. We only have to think and act in a way, which will lead us on the road to its implementation. The most valuable resources we have are our time and health, and our Body is the instrument, through which we use them, to crate the world we live in. I dedicated my life to share myself, the wisdom and experience, which had left after the mistakes I had done. I am doing this in order to help people find their way, which will let them “’reinvent”’ themselves, to restore their health, confidence and trust for life. I wish they could realize their own potential. Training is rehearsal for the life itself; this is the place, where on a few square meters in the IFS you can experience each of the possible sensations- triumph, fall, disappointment, hope, will, weakness, and most of all power. The place, where in “monitoring conditions”” you can remind your body how to move correctly, how to work in your interest. Everything I have tried to achieve through IFS and the trainings is to help people bring back their consciousness, health and freedom to be who they are-without doubting. I have given myself time to re-build and to re-invent myself! Give yourself time as well. Come and train with us in IFS!