PELVIC THRUST

Muscles Trained :
Rectus Abdominis, External Oblique, and Rectus Femoris

Joint Actions :
Hip Extension, Isometric Trunk Extension

Instructions :

1. Lie supine (facing upward) on a bench with legs together and body parallel to the floor.
2. Grasp underneath the bench with your hands directly below your ears.
3. Raise legs to a 90-degree angle with the bench.
4. Inhale before the movement begins.
5. To begin the movement, extend (straighten) the hips and raise the body off the bench.
6. Continue to raise the hips until the body is completely straight and makes a 45-degree angle with the bench.
7. Pause for one second in this position.
8. Lower the body by flexing (bending) the hips and return to starting position.
9. Exhale throughout the downward movement phase.
10. Repeat movement for desired number for repetitions.

Variations :

None.

Common Mistakes :

1. Making a greater than 45 degree angle with the bench at the top of the movement when the body is straight.
2. Not fully extending the hip or posteriorly tiling the pelvis.

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