Kate Upton’s Instagram followers know she means business when it comes to working out. The model has shared all kinds of physical feats on the social media platform, often posting workout videos with her trainer Ben Bruno. Recently, Bruno shared a clip of Upton crushing a set of eccentric single-legged thigh strikes, despite facing adorable distractions from her dog, Norman.
In the video, Upton demonstrates what Bruno calls “one of the best buttock exercises you’ve ever tried” using a barbell fitted with plates of weights designed to look like cake and pizza. Watch Bruno’s video showing Upton crushing the glute-building movement with Norman by her side below, then learn how to complete the exercise yourself at home.
How to do a single leg hip thrust
a. Begin in a seated position with your upper back against the edge of the exercise bench, knees bent, feet flat on the floor close to each other.
B. Place the barbell on your hips with a pillow between them to act as a pillow.
c. Press through the feet to raise the hips until roughly parallel to the floor. Squeeze the glutes at the top, and support the core to avoid arching the lower back.
Dr.. Lift one foot off the floor with the knee slightly bent. stops.
E. Keeping the foot raised, slowly lower the hips to the starting position, taking 2 to 3 seconds down with control.
Repeat 6 reps on one side, then repeat on the other side
To better understand why this gluteal exercise is so powerful, you’ll want to know the difference between the eccentric and central parts of the exercise. The eccentric portion of the exercise focuses on lengthening the working muscles, but this often requires resistance to gravity (as Upton shows by slowly lowering the barbell toward the floor rather than pressing it down again). “Eccentric contractions can also literally make your muscle fibers grow, making the muscles themselves physically longer,” said Allie McKinney, ACSM certified personal trainer at Gold’s Gym and formerly GOLD’S AMP trainer. appearance.
This is different from isometric and concentric parts (other types of movement that make up all strength exercises). The isometric portion of the exercise involves holding or stopping mid-motion to fully engage the muscles. Think: high baseboards, wall sitting, pull-up bar hanging. Finally, the concentric part of the exercise focuses on muscle contraction, such as the upward movement of the biceps or sitting.
While Upton takes things forward with one-legged reps, all variations of the hip thrusts have major benefits. In addition to the obvious benefit of strengthening the gluteal muscles, it also targets the hamstrings and recruits the core. In addition, hip push-ups help improve hip mobility, as they require a wide range of motion. “Start working through the hip thrust range of motion without the weight. Get the rest there. Then add weight, this will help you build strength within the new range of motion,” Grayson Wickham, DPT, CSCS, Founder of Movement Previously, Vault Functional Mobility and Mobility Program appearance.
Whether you’re planning to try that single-legged hip, or just want to feel inspired by Upton’s fun physique vibes, everyone will laugh watching Norman try to get in on the action in his second Instagram carousel video. Enjoy!