Kneeling Hip Thrust: Beginner and Mobility Issue Approved Exercise!

Hello and welcome everyone to another edition of Fey Fitness! Today I am teaching you how to do a beginner level hamstring and glute exercise I call a Kneeling Hip Thrust. This exercise is perfect for individuals with mobility issues who have trouble getting on and off the floor from laying on their back. Our active aging populations and injured athletes can also benefit from this exercise as well.

Additionally, this exercise is perfect for those of us with Atrial Fibrillation, as it will not spike our heart rate during the movements. Just be careful getting down onto the ground and back up again if you have severe AFib, or problems with your blood pressure. Remember, slow and steady wins the fitness race!

Why Do a Kneeling Hip Thrust Exercise?

  • The Hamstrings are responsible for much of the stabilization of the knee. So we want strong hamstrings to protect our knees from injury or strain.
  • Our hamstrings are responsible for knee flexion and extension. Meaning, they help the knee move through a full range of motion.
  • These muscles are built for speed. They help athletes stop suddenly, then change direction and run again. So anyone playing a sport that requires quick stops and sudden acceleration needs a healthy and strong hamstring.
  • Your glutes (booty) are responsible for moving your hips and thighs, so these muscles need to be strong and healthy enough to provide functional and sport mobility. For example, climbing up and down stairs, getting in and out of chairs, or playing basketball.


How to Perform a Kneeling Hip Thrust:

  1. Get a yoga mat or other soft surface.
  2. Hold a dumbbell or weight plate near your chest so the weight is evenly distributed across your upper body and close enough so you aren’t unbalanced or putting strain on your arms. Roll your shoulders back and down so you are comfortably holding the weight.
  3. Sit on your knees and feet.
  4. When you are ready, engage your hamstrings and glutes to bring your body up and forward. Try to imagine a straight line from the top of your head to your knees.
  5. Tighten the glutes as much as you are able and hold his position for one to two seconds.
  6. Return to the starting position.
  7. Repeat this motion 15 times for 3 sets.

My goal is to empower you to feel confident and informed so you can get the most satisfying workout possible. So please let me know how I can better help you achieve that goal. As always, please like and subscribe to this channel to stay up to date on new content, and head on over to Instagram (@fey_fitness) to give me a follow or to YouTube at Fey Fitness.

My Patreon page is now live, so please go show some love there as well. I’d like to make some upgrades to my videos to enhance your viewing pleasure, and any support would be greatly appreciated!







Published by feyfitness

Hello everyone! Welcome to my webpage. This site is dedicated to helping people learn to lead more active lifestyles. I incorporate a mixture of Pilates, weight training, body weight movements and stretches to meet and exceed client expectations.

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