I covered some Hip Thrust exercises way back in February and they were pretty popular.
So here's another variation I have been using with my clients to great effect.
Hip Thrusts are popular because you can really feel them working the butt muscles, and the 1.5 rep scheme puts a lot more work on those muscles.
The key throughout is to keep squeezing the butt muscles and don't lose that tension. It is the tension which helps those muscles grow.
The other good thing about the 1.5 rep method is you can apply it to lots of exercises to create a high training stimulus, think leg press, lat pulldowns, chest presses, bicep curls, lat raises etc etc.
• Begin sitting on a floor with a bench behind body. Ideally bench height, when seated, should be at shoulder blade height. If bench is higher, begin exercise with butt off floor.
• Brace abdominal muscles and keep braced throughout exercise. Arms can be lightly held in front of body or resting on bench for additional support.
• Begin movement by breathing out and squeezing glute muscles hard whilst driving through feet to lift hips up towards ceiling.
• Shoulder blades and upper back should rotate around edge of bench as hips raise up.
• Continue raising hips until knees - hips - shoulders are in a straight line. Do not over extended lower back to lift higher.
• Breathe in and reverse motion about halfway back to starting point.
• Squeeze the butt muscles again to drive the hips back up
• Then fully lower body to start position
This is my, mostly, Personal Trainer musings and information which I hope you'll find helpful!