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  • James Park, PT, DPT

Hip Extensor Strength Progression

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.

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