Tip: The Good-Thrust

Not, not a glute thrust. This hybrid variation will build your hamstrings as well as your money-maker.


This is a combo of a good morning and a hip thrust. Use it for spine-friendly glute training.

The standard good morning places a lot of shear force through your lumbar region. That doesn't make it a "bad" exercise, just not the best option if you and your back don't get along sometimes. Try the "good-thrust" instead.

Yep, it's part hip thrust and part good morning. If you don't think it looks like a good morning, just flip the exercise vertically and look again.

The long-lever position of the hip thrust makes it harder with light weight and shifts more emphasis toward your hamstrings. Your glutes and lumber extensors get a good workout too. If you want to further emphasize your entire posterior chain you can press your toes down into the edge of the bench.

Compared to a standard good morning, the load is placed more horizontally. The greatest challenge is at the top of the thrust as your hips extend.

During a good morning, the hardest part is when you're bending over fully. There's very little challenge at the top. During a good-thrust the hardest part is when your hips are fully extended. As your hips lower back towards the floor, your hamstrings get a good loaded stretch as well.

When equipment is lacking and your back's giving you some grief, this is a good alternative to good mornings and even back extensions. Add some weight across your hips to make them harder.

Gareth Sapstead is a leading strength and physique coach from the UK. He specializes in problem solving and breakthrough training techniques.

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