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1 Hour Strength Training
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- Stationary bike
- Legs
- Machine
- Cardio
- Sets: 1
Stationary bike
- Primary muscle group: Legs
- Exercise type: Machine
- Exercise goal: Cardio
- Sets: 1
- Description: Seat Adjustment: Sit on the stationary bike and adjust the seat height so that your legs are slightly bent at the bottom of the pedal stroke. Start the Bike: Begin pedaling to turn on the bike's console if necessary. Select Settings: Choose your desired workout setting from the menu, either manual or from pre-set programs. Enter Information: Input your age and weight to get an estimate of the calories burned during your session. Adjust Resistance: Set your initial resistance level, and remember you can adjust it during the workout to vary the intensity. Monitor Heart Rate: Use the handles to track your heart rate and ensure you are working out at an appropriate intensity level. Begin Cycling: Start pedaling at a moderate pace and maintain a steady rhythm. Cool Down: Towards the end of your workout, gradually reduce your intensity to cool down.
- Average duration per set*: 0:15:02 (h:mm:ss)
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Adjust Your Seat Properly: Ensure that your seat height allows a slight bend in your knees when pedaling. An improperly adjusted seat can lead to discomfort or injury.
- Warm-Up and Cool Down: Always start with a 5-10 minute warm-up at a moderate pace. Similarly, cool down with gentle pedaling and stretching after your session to help with recovery.
- Maintain Good Posture: Keep your back straight, core engaged, and grip the handlebars lightly. Avoid hunching over, as this can cause back and neck strain.
- Vary Intensity: Incorporate intervals by alternating between high-intensity bursts and slower, more relaxed pedaling. This can help improve cardio endurance and burn more calories.
- Set Realistic Goals: Track your progress by setting achievable targets in terms of distance, time, or calories burned. Gradually increase the difficulty level as you get fitter.
- Use Resistance Wisely: Adjust the resistance to challenge yourself without causing strain. Higher resistance combines strength training with cardio, but don’t overdo it to prevent injuries.
- Monitor Your Heart Rate: Keep track of your heart rate to stay within your target zone. This ensures you’re working at an optimal intensity for cardiovascular benefits.
- Listen to Music or Podcasts: Listening to upbeat music or engaging podcasts can make the workout more enjoyable and help you stay consistent.
- Stay Hydrated: Keep a water bottle handy and take sips throughout your session, especially during intense intervals, to stay hydrated.
- Stretch Post-Workout: Follow up your ride with stretches focusing on your legs, back, and hips. This aids in flexibility and prevents stiffness.
Exercise overview
Exercise ID: 00157
Description: Seat Adjustment: Sit on the stationary bike and adjust the seat height so that your legs are slightly bent at the bottom of the pedal stroke. Start the Bike: Begin pedaling to turn on the bike's console if necessary. Select Settings: Choose your desired workout setting from the menu, either manual or from pre-set programs. Enter Information: Input your age and weight to get an estimate of the calories burned during your session. Adjust Resistance: Set your initial resistance level, and remember you can adjust it during the workout to vary the intensity. Monitor Heart Rate: Use the handles to track your heart rate and ensure you are working out at an appropriate intensity level. Begin Cycling: Start pedaling at a moderate pace and maintain a steady rhythm. Cool Down: Towards the end of your workout, gradually reduce your intensity to cool down.
Average duration per set*: 0:15:02 (h:mm:ss)
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Adjust Your Seat Properly: Ensure that your seat height allows a slight bend in your knees when pedaling. An improperly adjusted seat can lead to discomfort or injury.
- Warm-Up and Cool Down: Always start with a 5-10 minute warm-up at a moderate pace. Similarly, cool down with gentle pedaling and stretching after your session to help with recovery.
- Maintain Good Posture: Keep your back straight, core engaged, and grip the handlebars lightly. Avoid hunching over, as this can cause back and neck strain.
- Vary Intensity: Incorporate intervals by alternating between high-intensity bursts and slower, more relaxed pedaling. This can help improve cardio endurance and burn more calories.
- Set Realistic Goals: Track your progress by setting achievable targets in terms of distance, time, or calories burned. Gradually increase the difficulty level as you get fitter.
- Use Resistance Wisely: Adjust the resistance to challenge yourself without causing strain. Higher resistance combines strength training with cardio, but don’t overdo it to prevent injuries.
- Monitor Your Heart Rate: Keep track of your heart rate to stay within your target zone. This ensures you’re working at an optimal intensity for cardiovascular benefits.
- Listen to Music or Podcasts: Listening to upbeat music or engaging podcasts can make the workout more enjoyable and help you stay consistent.
- Stay Hydrated: Keep a water bottle handy and take sips throughout your session, especially during intense intervals, to stay hydrated.
- Stretch Post-Workout: Follow up your ride with stretches focusing on your legs, back, and hips. This aids in flexibility and prevents stiffness.
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- Squat with barbell
- Legs
- Barbell
- Strength
- Sets: 3
Squat with barbell
- Primary muscle group: Legs
- Exercise type: Barbell
- Exercise goal: Strength
- Sets: 3
- Description: Load a barbell on a rack at upper-chest level. Step under the barbell so that it rests on the back of your shoulders, and grasp the bar at each side. Hands are slightly wider than shoulder-width apart. Dismount the barbell and step backward. Your feet should be shoulder-width apart and must slightly point outwards. Inhale as you squat down by simultaneously pushing the hips back and bending your knees and hips to lower the torso. Keep your torso upright, and descend at least until your knees are bent at a 90-degree angle. Be careful that your knees do not extend beyond an imaginary line drawn vertically upward from your toes. Instead, push your butt backwards to avoid this. Exhale as you push your body back up to the starting position, still keeping your torso upright. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
- Average per rep (kg)*: 55.73
- Average per rep (lbs)*: 122.87
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Warm-Up Thoroughly: Always start with a comprehensive warm-up to prepare your muscles and joints. This can include dynamic stretches and light cardio to get your blood flowing.
- Head Position: Keep your head facing forward and eyes fixed on a point in front of you. This helps maintain balance and keeps your spine aligned.
- Chest Up: Ensure your chest is up and your back is neutral throughout the movement. Avoid rounding your back to prevent spinal injuries.
- Hips and Knees: Your hips should move back and down, with your knees tracking over your toes, not caving inward.
- Grip Width: Hold the barbell with a grip that is slightly wider than shoulder-width.
- Bar Placement: Place the barbell securely on the trapezius muscles (high-bar squat) or the rear deltoids (low-bar squat).
- Foot Placement: Position your feet shoulder-width apart or slightly wider, with your toes pointed slightly outward.
- Inhale: Take a deep breath in before descending.
- Exhale: Breathe out as you press back up to the starting position. Effective breathing stabilizes your core and provides power for the lift.
- Depth of Squat: Aim to lower yourself until your thighs are parallel to the ground or slightly below, depending on your flexibility and strength. Perfect your form before attempting deeper squats.
- Core Engagement: Keep your core muscles engaged throughout the movement to provide stability and protect your lower back.
- Progress Gradually: Start with lighter weights to perfect your form before gradually increasing the load. Prioritize technique over heavy lifting to avoid injuries.
- Use Safety Measures: If you’re lifting heavy, ensure you use a squat rack with safety bars set at an appropriate height. Don’t hesitate to ask for a spotter if needed.
- Mind-Muscle Connection: Focus on the muscles you are working, particularly the quadriceps, hamstrings, and glutes. This increases activation and effectiveness of the exercise.
Exercise overview
Exercise ID: 00441
Description: Load a barbell on a rack at upper-chest level. Step under the barbell so that it rests on the back of your shoulders, and grasp the bar at each side. Hands are slightly wider than shoulder-width apart. Dismount the barbell and step backward. Your feet should be shoulder-width apart and must slightly point outwards. Inhale as you squat down by simultaneously pushing the hips back and bending your knees and hips to lower the torso. Keep your torso upright, and descend at least until your knees are bent at a 90-degree angle. Be careful that your knees do not extend beyond an imaginary line drawn vertically upward from your toes. Instead, push your butt backwards to avoid this. Exhale as you push your body back up to the starting position, still keeping your torso upright. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Average per rep (kg)*: 55.73
Average per rep (lbs)*: 122.87
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Warm-Up Thoroughly: Always start with a comprehensive warm-up to prepare your muscles and joints. This can include dynamic stretches and light cardio to get your blood flowing.
- Head Position: Keep your head facing forward and eyes fixed on a point in front of you. This helps maintain balance and keeps your spine aligned.
- Chest Up: Ensure your chest is up and your back is neutral throughout the movement. Avoid rounding your back to prevent spinal injuries.
- Hips and Knees: Your hips should move back and down, with your knees tracking over your toes, not caving inward.
- Grip Width: Hold the barbell with a grip that is slightly wider than shoulder-width.
- Bar Placement: Place the barbell securely on the trapezius muscles (high-bar squat) or the rear deltoids (low-bar squat).
- Foot Placement: Position your feet shoulder-width apart or slightly wider, with your toes pointed slightly outward.
- Inhale: Take a deep breath in before descending.
- Exhale: Breathe out as you press back up to the starting position. Effective breathing stabilizes your core and provides power for the lift.
- Depth of Squat: Aim to lower yourself until your thighs are parallel to the ground or slightly below, depending on your flexibility and strength. Perfect your form before attempting deeper squats.
- Core Engagement: Keep your core muscles engaged throughout the movement to provide stability and protect your lower back.
- Progress Gradually: Start with lighter weights to perfect your form before gradually increasing the load. Prioritize technique over heavy lifting to avoid injuries.
- Use Safety Measures: If you’re lifting heavy, ensure you use a squat rack with safety bars set at an appropriate height. Don’t hesitate to ask for a spotter if needed.
- Mind-Muscle Connection: Focus on the muscles you are working, particularly the quadriceps, hamstrings, and glutes. This increases activation and effectiveness of the exercise.
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- Overhead press or military press with barbell
- Shoulders
- Barbell
- Strength
- Sets: 3
Overhead press or military press with barbell
- Primary muscle group: Shoulders
- Exercise type: Barbell
- Exercise goal: Strength
- Sets: 3
- Description: Set up a barbell on a squat rack at chest height. Select appropriate weights. Stand under the bar and grasp it with a pronated grip, wider than shoulder-width apart. Slightly bend your knees and position the barbell on your collarbone. Lift the barbell to rest on your chest, then step back and position your feet shoulder-width apart. Press the barbell overhead by extending your arms until they are locked, with the bar slightly in front of your head. Lower the barbell to your collarbone slowly while inhaling. Press the barbell back up to the starting position as you exhale. Repeat for the recommended number of repetitions.
- Average per rep (kg)*: 32.45
- Average per rep (lbs)*: 71.54
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Engage Your Core: Tighten your core muscles throughout the movement to maintain stability and support your lower back. This prevents excessive arching and potential injury.
- Grip Width: Ensure your grip is slightly wider than shoulder-width. This helps in better activation of the shoulder muscles and improves the range of motion.
- Wrist Alignment: Keep your wrists straight and in line with your forearms to avoid unnecessary strain and reduce the risk of injury.
- Head Position: As you press the bar upwards, slightly tuck your chin to allow the bar to move in a straight line. Once past your head, you can bring your head back to a neutral position.
- Elbow Position: Your elbows should be tucked slightly forward in the starting position and remain under the bar throughout the movement. This helps engage the correct muscles and ensures a more efficient lift.
- Breathing Technique: Inhale before you begin the lift and exhale as you press the bar upward. This can help you maintain stability and generate more power.
- Foot Position: Stand with your feet shoulder-width apart to provide a solid base of support. Keep your knees slightly bent to absorb any shocks and prevent locking out.
- Control the Descent: Do not let the bar drop quickly. Control the weight on the way down to engage the muscles fully and prevent injury.
- Focus on Form, Not Weight: Prioritize proper form over lifting heavier weights. Using bad form can lead to injuries and diminish the effectiveness of the exercise.
- Shoulder Warm-up: Make sure to warm up your shoulders thoroughly before performing the overhead press to reduce the risk of injury. Dynamic stretches or light resistance band work can be very effective.
Exercise overview
Exercise ID: 00447
Description: Set up a barbell on a squat rack at chest height. Select appropriate weights. Stand under the bar and grasp it with a pronated grip, wider than shoulder-width apart. Slightly bend your knees and position the barbell on your collarbone. Lift the barbell to rest on your chest, then step back and position your feet shoulder-width apart. Press the barbell overhead by extending your arms until they are locked, with the bar slightly in front of your head. Lower the barbell to your collarbone slowly while inhaling. Press the barbell back up to the starting position as you exhale. Repeat for the recommended number of repetitions.
Average per rep (kg)*: 32.45
Average per rep (lbs)*: 71.54
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Engage Your Core: Tighten your core muscles throughout the movement to maintain stability and support your lower back. This prevents excessive arching and potential injury.
- Grip Width: Ensure your grip is slightly wider than shoulder-width. This helps in better activation of the shoulder muscles and improves the range of motion.
- Wrist Alignment: Keep your wrists straight and in line with your forearms to avoid unnecessary strain and reduce the risk of injury.
- Head Position: As you press the bar upwards, slightly tuck your chin to allow the bar to move in a straight line. Once past your head, you can bring your head back to a neutral position.
- Elbow Position: Your elbows should be tucked slightly forward in the starting position and remain under the bar throughout the movement. This helps engage the correct muscles and ensures a more efficient lift.
- Breathing Technique: Inhale before you begin the lift and exhale as you press the bar upward. This can help you maintain stability and generate more power.
- Foot Position: Stand with your feet shoulder-width apart to provide a solid base of support. Keep your knees slightly bent to absorb any shocks and prevent locking out.
- Control the Descent: Do not let the bar drop quickly. Control the weight on the way down to engage the muscles fully and prevent injury.
- Focus on Form, Not Weight: Prioritize proper form over lifting heavier weights. Using bad form can lead to injuries and diminish the effectiveness of the exercise.
- Shoulder Warm-up: Make sure to warm up your shoulders thoroughly before performing the overhead press to reduce the risk of injury. Dynamic stretches or light resistance band work can be very effective.
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- Lunge or split squat with dumbbells
- Legs
- Dumbbell
- Strength
- Sets: 3
Lunge or split squat with dumbbells
- Primary muscle group: Legs
- Exercise type: Dumbbell
- Exercise goal: Strength
- Sets: 3
- Description: Hold a dumbbell in each hand and stand upright with the dumbbells hanging by your sides. Inhale as you take a large step forward with one leg and bend the knee of that leg until there is a 90 degree angle between your thigh and your calf. The knee of your other (back) leg should almost touch the floor. Exhale as you drive back up with your front leg and step back into the standing position. You have completed your first repetition. Repeat the same motion with your opposite leg. Keep alternating the leg with each lunge.
- Average per rep (kg)*: 25.30
- Average per rep (lbs)*: 55.77
- Weight counts twice!
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Maintain Proper Posture: Keep your upper body straight, with shoulders back and relaxed, and chin up. Picking a point to focus on in front of you can help you maintain balance.
- Engage Your Core: Engage your core muscles throughout the movement to maintain stability and support your lower back.
- Focus on Form, Not Speed: Perform the exercise slowly and with control rather than rushing through it. This ensures proper muscle engagement and reduces the risk of injury.
- Step Size: Adjust your step size based on your height. A longer step works the glutes and hamstrings more, while a shorter step targets the quadriceps.
- Parallel Knees: Ensure your front knee doesn’t extend past your toes and your back knee is kept slightly bent at the bottom of the movement. This keeps the tension in the right muscles and protects your joints.
- Equal Weight Distribution: Distribute your weight evenly between the front and back legs. This balanced approach maximizes muscle engagement and stability.
- Neutral Spine: Keep your spine neutral without leaning too far forward or backward. This prevents undue strain on your back and maximizes the effectiveness of the exercise.
- Grip the Dumbbells Firmly: Hold the dumbbells securely but not too tight. This helps in maintaining balance without causing unnecessary strain in your forearms.
- Breathing Technique: Inhale as you lower yourself into the lunge and exhale as you push back up to standing position. Proper breathing can aid in better performance and focus.
- Start Light: Begin with lighter weights and gradually increase as you become more comfortable and your strength improves. This approach minimizes the risk of injury and helps in perfecting your form.
- Shoes with Good Support: Wear shoes that provide good support and cushioning to help maintain balance and reduce the risk of slipping.
Exercise overview
Exercise ID: 00443
Description: Hold a dumbbell in each hand and stand upright with the dumbbells hanging by your sides. Inhale as you take a large step forward with one leg and bend the knee of that leg until there is a 90 degree angle between your thigh and your calf. The knee of your other (back) leg should almost touch the floor. Exhale as you drive back up with your front leg and step back into the standing position. You have completed your first repetition. Repeat the same motion with your opposite leg. Keep alternating the leg with each lunge.
Average per rep (kg)*: 25.30
Average per rep (lbs)*: 55.77
Weight counts twice!
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Maintain Proper Posture: Keep your upper body straight, with shoulders back and relaxed, and chin up. Picking a point to focus on in front of you can help you maintain balance.
- Engage Your Core: Engage your core muscles throughout the movement to maintain stability and support your lower back.
- Focus on Form, Not Speed: Perform the exercise slowly and with control rather than rushing through it. This ensures proper muscle engagement and reduces the risk of injury.
- Step Size: Adjust your step size based on your height. A longer step works the glutes and hamstrings more, while a shorter step targets the quadriceps.
- Parallel Knees: Ensure your front knee doesn’t extend past your toes and your back knee is kept slightly bent at the bottom of the movement. This keeps the tension in the right muscles and protects your joints.
- Equal Weight Distribution: Distribute your weight evenly between the front and back legs. This balanced approach maximizes muscle engagement and stability.
- Neutral Spine: Keep your spine neutral without leaning too far forward or backward. This prevents undue strain on your back and maximizes the effectiveness of the exercise.
- Grip the Dumbbells Firmly: Hold the dumbbells securely but not too tight. This helps in maintaining balance without causing unnecessary strain in your forearms.
- Breathing Technique: Inhale as you lower yourself into the lunge and exhale as you push back up to standing position. Proper breathing can aid in better performance and focus.
- Start Light: Begin with lighter weights and gradually increase as you become more comfortable and your strength improves. This approach minimizes the risk of injury and helps in perfecting your form.
- Shoes with Good Support: Wear shoes that provide good support and cushioning to help maintain balance and reduce the risk of slipping.
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- Bent over row with barbell
- Back
- Barbell
- Strength
- Sets: 3
Bent over row with barbell
- Primary muscle group: Back
- Exercise type: Barbell
- Exercise goal: Strength
- Sets: 3
- Description: Stand over a barbell, the bar should line up with your toes. Bend your hips and your knees and grasp the barbell with both hands a little wider than shoulder-width apart. Your back should be straight and your spine should form one line with your head. Flex your core muscles and exhale as you pull the barbell up to your waist or stomach using your arms and the strength of your back and core. Hold for a count of two and squeeze your back. Inhale and lower the barbell in a controlled manner until it nearly touches the floor. Keep your core flexed and your back straight. You have completed your first repetition. Repeat the motion in a controlled way and count your reps. On completion of your last rep, lower the barbell to the floor.
- Average per rep (kg)*: 43.05
- Average per rep (lbs)*: 94.91
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Maintain a Strong Core: Keep your abdominal muscles engaged throughout the exercise to support your lower back.
- Neutral Spine: Ensure your spine stays neutral, avoiding any rounding or arching to prevent strain on your back.
- Proper Angle: Bend at your hips so your torso is at about a 45-degree angle to the floor, and keep this angle consistent throughout the movement.
- Grip Width: Use a shoulder-width grip for better control and engagement of the back muscles.
- Elbow Position: Keep your elbows close to your body as you row the weight upwards, and squeeze your shoulder blades together at the top of the movement.
- Control the Movement: Avoid using momentum by swinging the bar; move the barbell in a controlled manner, both on the lift and as you lower it back down.
- Foot Placement: Position your feet about shoulder-width apart for a stable base.
- Breath Control: Inhale as you lower the bar and exhale as you row it towards your abdomen.
- Focus on Muscle Engagement: Mindfully focus on engaging your back muscles rather than simply lifting the weight.
- Use Appropriate Weight: Start with a weight that allows you to perform the exercise with proper form before progressing to heavier weights.
Exercise overview
Exercise ID: 00026
Description: Stand over a barbell, the bar should line up with your toes. Bend your hips and your knees and grasp the barbell with both hands a little wider than shoulder-width apart. Your back should be straight and your spine should form one line with your head. Flex your core muscles and exhale as you pull the barbell up to your waist or stomach using your arms and the strength of your back and core. Hold for a count of two and squeeze your back. Inhale and lower the barbell in a controlled manner until it nearly touches the floor. Keep your core flexed and your back straight. You have completed your first repetition. Repeat the motion in a controlled way and count your reps. On completion of your last rep, lower the barbell to the floor.
Average per rep (kg)*: 43.05
Average per rep (lbs)*: 94.91
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Maintain a Strong Core: Keep your abdominal muscles engaged throughout the exercise to support your lower back.
- Neutral Spine: Ensure your spine stays neutral, avoiding any rounding or arching to prevent strain on your back.
- Proper Angle: Bend at your hips so your torso is at about a 45-degree angle to the floor, and keep this angle consistent throughout the movement.
- Grip Width: Use a shoulder-width grip for better control and engagement of the back muscles.
- Elbow Position: Keep your elbows close to your body as you row the weight upwards, and squeeze your shoulder blades together at the top of the movement.
- Control the Movement: Avoid using momentum by swinging the bar; move the barbell in a controlled manner, both on the lift and as you lower it back down.
- Foot Placement: Position your feet about shoulder-width apart for a stable base.
- Breath Control: Inhale as you lower the bar and exhale as you row it towards your abdomen.
- Focus on Muscle Engagement: Mindfully focus on engaging your back muscles rather than simply lifting the weight.
- Use Appropriate Weight: Start with a weight that allows you to perform the exercise with proper form before progressing to heavier weights.
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- Hip thrust
- Legs
- Bodyweight
- Strength
- Sets: 3
Hip thrust
- Primary muscle group: Legs
- Exercise type: Bodyweight
- Exercise goal: Strength
- Sets: 3
- Description: Set Up: Sit on the floor with your upper back against the long side of a bench. Position Your Feet: Bend your knees and plant your feet on the floor in front of you, shoulder-width apart. Lift Your Pelvis: Keeping your back neutral, exhale as you raise your pelvis by fully extending your hips. Hold: Hold the elevated position for a count of two. Lower Your Pelvis: Inhale as you return your pelvis back down to the floor. Repeat: Repeat the movement for the desired number of repetitions.
- Average reps per set*: 0.0
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Use Proper Padding: Make sure to use a bar pad or a squat sponge to protect your hips from the weight of the barbell. This will make the exercise more comfortable and allow you to focus on form.
- Foot Placement: Place your feet shoulder-width apart and ensure they are flat on the ground. Adjust the distance of your feet from your body to find the position where you feel the most glute activation.
- Core Engagement: Maintain a tight core throughout the movement to protect your lower back and maximize glute engagement. This will also help prevent overextension of the lower back.
- Focus on the Squeeze: At the top of the movement, squeeze your glutes hard and hold for a second. This maximizes muscle activation and improves overall effectiveness.
- Controlled Motion: Perform both the upward thrust and the lowering phase of the exercise in a slow and controlled manner. Avoid using momentum as it reduces the exercise’s effectiveness and increases the risk of injury.
- Bench Positioning: Ensure the bench or surface you are using is stable and it hits you right below your shoulder blades. A proper bench height will help you achieve the right range of motion.
- Avoid Lower Back Hyperextension: To prevent strain on your lower back, keep your ribs down and your pelvis tucked under at the top of the movement. This ensures the glutes are doing most of the work.
- Breathing Technique: Inhale as you lower the barbell and exhale as you thrust your hips upward. Proper breathing can help with stability and performance.
- Progress Gradually: If you're new to hip thrusts, start with body weight to master the form before gradually adding weight. This reduces the risk of injury and allows your muscles and joints to adapt.
- Consistency: Like any exercise, consistency is key. Include hip thrusts regularly in your workout routine to see ongoing improvements in strength and glute development.
- Mind-Muscle Connection: Focus on feeling the glutes working. The more you concentrate on the target muscles, the more effective the exercise will be.
- Check Your Alignment: Keep your knees in line with your toes throughout the movement to prevent unnecessary strain on your joints.
Exercise overview
Exercise ID: 00136
Description: Set Up: Sit on the floor with your upper back against the long side of a bench. Position Your Feet: Bend your knees and plant your feet on the floor in front of you, shoulder-width apart. Lift Your Pelvis: Keeping your back neutral, exhale as you raise your pelvis by fully extending your hips. Hold: Hold the elevated position for a count of two. Lower Your Pelvis: Inhale as you return your pelvis back down to the floor. Repeat: Repeat the movement for the desired number of repetitions.
Average reps per set*: 0.0
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Use Proper Padding: Make sure to use a bar pad or a squat sponge to protect your hips from the weight of the barbell. This will make the exercise more comfortable and allow you to focus on form.
- Foot Placement: Place your feet shoulder-width apart and ensure they are flat on the ground. Adjust the distance of your feet from your body to find the position where you feel the most glute activation.
- Core Engagement: Maintain a tight core throughout the movement to protect your lower back and maximize glute engagement. This will also help prevent overextension of the lower back.
- Focus on the Squeeze: At the top of the movement, squeeze your glutes hard and hold for a second. This maximizes muscle activation and improves overall effectiveness.
- Controlled Motion: Perform both the upward thrust and the lowering phase of the exercise in a slow and controlled manner. Avoid using momentum as it reduces the exercise’s effectiveness and increases the risk of injury.
- Bench Positioning: Ensure the bench or surface you are using is stable and it hits you right below your shoulder blades. A proper bench height will help you achieve the right range of motion.
- Avoid Lower Back Hyperextension: To prevent strain on your lower back, keep your ribs down and your pelvis tucked under at the top of the movement. This ensures the glutes are doing most of the work.
- Breathing Technique: Inhale as you lower the barbell and exhale as you thrust your hips upward. Proper breathing can help with stability and performance.
- Progress Gradually: If you're new to hip thrusts, start with body weight to master the form before gradually adding weight. This reduces the risk of injury and allows your muscles and joints to adapt.
- Consistency: Like any exercise, consistency is key. Include hip thrusts regularly in your workout routine to see ongoing improvements in strength and glute development.
- Mind-Muscle Connection: Focus on feeling the glutes working. The more you concentrate on the target muscles, the more effective the exercise will be.
- Check Your Alignment: Keep your knees in line with your toes throughout the movement to prevent unnecessary strain on your joints.
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