Today I will discuss the deficit single leg hip thrust negatives.
Deficit single leg hip thrust negatives: This is a great variety of the hip thrust. If you are doing this exercise properly and your form is good, will you ever feel your glutes burning!
Set yourself up so your upper back is on one slightly higher bench or box, and your foot is on a slightly lower box. Make sure that the boxes are close enough, so your knee is kept at approximately a 90° angle, as this will really hone in on the glutes. Before you drop into the hip thrust, take a deep breath in, brace your core, and make sure that your ribs are not flaring. Drop your hips down as low as you can, now drive through the back of the foot that is on the forward step, squeeze your glutes, and pick your hips up so your body is level. Now the tricky part, lower yourself back down but take three full seconds. This is the negative component of the lift. Reset at the bottom of the lift, and repeat. If you are performing this exercise properly, the glutes of the leg that is driving should be burning big time, especially as the reps go on. Your leg should remain stable, and your knee should not deviate medially or laterally, nor should you hyperextend your back. One last tip in terms of form. Make sure that you engage the glute of the nonworking leg as well. Failing to do so will allow your nonworking hip to drop faster, which will cause your pelvis to rotate. Obviously this is not ideal.
Start out with bodyweight, as this in itself is very challenging. Once you're able to perform 10 to 15 reps with perfect form, you can slowly add additional weight.