Substitute for a Straight Leg Squat Thrust

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You can substitute a number of different techniques for a standard straight leg squat thrust. Substitute for a straight leg squat thrust with help from a certified personal trainer in this free video clip.

Part of the Video Series: Weightlifting & Fitness
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Video Transcript

Hi, I'm Tyler Tsujimoto with Tsujimoto Fitness in Midvale, Utah. I'm going to talk about a substitute for a straight leg hip thrust. I'm going to show you a, a proper straight leg hip thrust at first and then, I'm going to give you some alternatives to it because it can be kind of challenging and if you're not quite to the level yet, where you need to be to do the straight leg hip thrust properly and safely, I want you to have some alternatives for it. Okay, first thing I'm going to do is demonstrate a proper straight leg hip thrust. Okay. This is an exercise that you may have seen before; it's known by a lot of different names, but we're going to go by the straight leg hip thrust today, just for familiarity purposes. It involves total body work, lower body, upper body, abdominal, core area, very good for burning calories, really good at getting heart rate up as well. So, I'm going to demonstrate the straight leg hip thrust and then, I'm going to show you how we can substitute a different position by bending the legs at a certain point and how that might benefit you a little bit more for the level you're currently at. Okay. So, the first thing I'm going to do for the straight leg hip thrust, I'm going to bend my legs and mine you, as I'm demonstrating, I'm doing this in a slower fashion than you would typically for an actual repetition. I'm going to bend the legs, bend the hands flat down on the ground. From here, I'm going to jump both feet back and I'm going to catch myself in a push up position. So, my feet will jump back, I'll land on my toes, my arms are going to stay straight. So, I jump back to a push up position from here. Now, there are alternatives from this point where if you'd like to make it a little more challenging for the upper body, you can actually add a push up and then, you would jump your feet back in and stand up. Alright, now, to do the alternative of the straight leg hip thrust, we're going to do a bent leg hip thrust and I'll show you where the variation comes in, instead of being in a straight body push up position, your knees will be on the ground. Some people refer to this as a girl push up. I don't agree with that statement, but, it's a modification that a lot of people may need to do if they're going to include the push up portion of this exercise. Okay. So, same, same beginning position, if I was standing up, I'd squat down, hands on the ground. From here, I'm still going to jump out, keep my abs nice and tight. Okay. Now, my body is nice and straight from here, but, I don't want to stay on the toes 'cause this is in a straight leg hip thrust, this is going to be bent like. So, what I'm going to do is just drop the knees to the ground. Okay. I want you to notice, as my knees dropped, I didn't sit back, I didn't push my hips back, they're in the same position as if I was going to do a push up on my toes. Okay. We're just dropping the knees to the ground, that's the only difference. And then from here, we do the push up, come back up, back to the toes, jump in, stand up. That's it. Alright. Just to hit on the key points again with the substitute for the straight leg hip thrust, the, the biggest difference comes when you choose to add the push up into the movement instead of being on the toes and the hands for the push up. You just slightly bend the knees, let them drop to the ground and do the push up from there. That's going to make it a little less intense; it's going to fit your level, if that's where you're currently at right now and make sure that we're safe and effective for this exercise. Again, I'm Tyler Tsujimoto with Tsujimoto Fitness.


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