How to do the Pelvic Thrust
Start by lying down on a mat and raising your legs to 90 degrees. Now with your arms at your side raise your pelvis up while trying to keep your legs perfectly vertical. This is a difficult exercise to perform properly but do your best from the image as shown.Spotter Information:
A spotter can be used as encouragement.
These are the muscles , equipment and categories of this exercise.
- PRIMARY: Abdominal
- Isolation
- Calisthenics
- Bodyweight
- Home
- Core Strength
Averages for MyFit Users
The table below represents data from over 200,000 exercise logs and gives us an average for this exercise.| Average Weight Lifted | Average Reps | One Rep Max Average |
|---|---|---|
| 16 lbs | 16 | 27.9 lbs |
What is a good starting weight?
Based on an average weight lifted of 16 lbs for all MyFit users we suggest you start at 50% of that weight:
Alternatives
Workouts Plans with Pelvic Thrust |
|||
| Purpose | Type | Level | |
| Muscular Definition | Intermediate | ||
| Sport Specific | Intermediate | ||
| Sport Specific | Advanced | ||
| Muscle Specific | Beginner | ||
| Muscular Definition | Intermediate | ||
| Strength | Advanced | ||
| Endurance | Beginner | ||
Make a Workout
Crafting a workout for the gym is extremely important. Consideration should be maintained throughout your designing process. If you just want to find one to use we offer plenty here. If you want to make your own you can start now.
Tracking Your Weights
There are lots of easy ways to track your sets and reps. One easy way is through a little book that you can take with you to the gym. This book has progress charts, workouts and lots of tools you can use to always make sure you are improving.