SINGLE LEG HIP THRUST
Follow along with Andrew Dettelbach for some quick tips on how to properly perform MonkeyFeet single leg hip thrusts. Please use a weight that is most comfortable for you.
Single leg hip thrusts with the Monkeyfoot, it's going to add resistance to the single-leg bridge, but also it's going to force you to have to prevent even more rotation in the hip, which is going to get some of the more deep hip rotators, which is great. Now, to start off, you can have the leg straight up overhead, this is going to be the more advanced position. If that is not going to work for you, you can keep your leg at a 90-degree angle, or you can let that weight completely relax, either way, there is going to be weight on the hip. Shifting to this position, we want to make sure when we are bridging upward the pelvis stays level. So if the weight is pulling you down, it’s too heavy, you need to reduce it. You want to think about driving this knee up towards the ceiling. You're getting this side of the hip, the right side, actively driving this knee up to the ceiling, and trying to keep that pelvis nice and level the entire time.
And from the side view, we want to make sure that we’re not over-extending the back at the top, so the motion is going into the glute and not the lower back. This is all lower back for me. So you want to keep those ribs pulled in, the pelvis tucked under, and as you drive upwards you want to tuck the pelvis under even more in whatever position you choose with the lifted leg.