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Armbar-Finish Hip-Thrust Shadow

IntermediateStrengthTier T3

Aim: to build hip strength and control. Good for: Glute and hamstring strengthening; Floor hip thrust variation; Home mat workout.

Targets: Hip
Muscles: Gluteus Maximus
GlutesHamstringsCore

When to use

This is for adults who want a floor exercise for the glutes and hamstrings. Use it in the main part of a session. The goal is to build hip strength and control.

Stop if

Stop if you feel sharp pain, dizziness or joint pain that does not ease.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • One finish rep as a solo demonstration: the pinched set; the directional thrust; the two-second hold; and the lower.
  • The opponent is an explicitly imagined fiction.
  1. A man lying supine on a mat with legs extended and knees pinched together, heels light on the mat, preparing the armbar-finish thrust.

    Step 1 of 5

    Lie on your back with your legs straight and your knees pinched together. Keep your heels light on the mat.

  2. A man mid armbar-finish hip thrust, hips driven up and shifted toward his feet, knees still pinched, shoulders grounded on the mat.

    Step 2 of 5

    Thrust your hips up and slightly toward your feet. Drive through your shoulders and keep your knees pinched.

  3. A man holding the top of the armbar-finish hip thrust, hips at their highest shifted toward the feet, knees pinched, shoulders grounded.

    Step 3 of 5

    Hold the top for two seconds. Keep your hips high and your knees together.

  4. A man lowering his hips back toward the mat under control after the armbar-finish hold, knees still pinched, legs still extended.

    Step 4 of 5

    Lower your hips back to the mat under control. Keep your knees pinched and your legs straight.

  5. A man lying supine on a mat with legs extended and knees pinched together, heels light on the mat, preparing the armbar-finish thrust.

    Step 5 of 5

    Rest on your back with your legs straight and your knees pinched together.

Form Cues

  • Squeeze your glutes
  • Keep your shoulders on the mat
  • Keep your knees together
  • Lower slowly

Common Mistakes to Avoid

  • Arching the lower back
  • Letting the knees fall apart
  • Lifting too fast
  • Dropping the hips

Safety Information

Practise on a flat, non-slip floor with clear space around you.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.