APT Protocol: 11. Hip Thruster with Posterior Pelvic Tilt

4 x 20 reps
Start by lying on your back with your knees bent and feet flat on the floor. Ensure your heels are positioned approximately 6 inches away from your buttocks. Engage your abdominal muscles to keep them tight, and then proceed to tuck your pelvis (posteriorly tilting it). Drive through your heels as you lift your hips off the ground, focusing on squeezing your glutes throughout the movement. This exercise aims to strengthen the glute muscles and improve hip stability.
To optimize glute activation further with this exercise, consider incorporating a hip circle. Position the hip circle above your knees and exert outward pressure against the band with your knees while executing the exercise as outlined in the instructions above. Additionally, for added challenge, you can advance this exercise by incorporating weights if you find it too simple.