Pelvic Thrusts

Target Muscles:

Glutes (Butt), Hamstring (back,upper leg)

How To:

Lie on your back with your heels on a bench or chair…your legs should make a 90 degree angle

With your arms relaxed at your side, raise the left leg up so it is pointed toward the sky…keep foot flexed (don’t point your toe)

Pressing the right heel into the bench or chair, drive your left heel straight up toward the sky by lifting your hips

Pause and slowly lower your body down until it almost touches the floor…repeat for instructed number of reps and switch legs

Important: Remember to breathe. Exhale as you drive your leg toward the sky and inhale on the way down.

Beginner

Moderate

Advanced