Many people can benefit from posterior chain strengthening, specifically targeting the gluteus maximus, hamstrings, and spinal extensors, which will improve your body’s resilience and performance. 1️⃣Hip Thrusters: One type of progression from traditional hook-lying bridges due to an increased freedom of movement for the hips and challenge on your trunk stability.
2️⃣Hip Thrusters with Alternating Kicks: further challenging your stability by momentarily reducing limb support, and prepares for single leg focus.
3️⃣Single Leg Hip Thrusters: unilateral focus on each driving leg to progress if no weights are available or to again challenge your stability even more.
4️⃣Barbell Hip Thrusters: addition of a barbell with weight plates to additionally strengthen your posterior chain.