Horizontal Pelvis Push with Leg Curl
Horizontal pelvis drive combined with a leg curl that strongly activates the glutes and posterior chain.
Glutes & HipsIntermediateStrengthCompound
At a glance
| Muscles worked | Primary: glutes. Secondary: hamstrings, core, hips |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Intermediate |
| Type | Strength · Compound |
| Sets & reps | 4 sets × 15 reps |
| Estimated calories burned | ~28 kcal |
| Equipment | None needed |
How to do it
- Set up in a position that allows horizontal pelvis movement (supine or prone as preferred).
- Drive the pelvis forward/horizontally while curling the heels toward the glutes.
- Squeeze the glutes and hamstrings at the peak.
- Return with control.
- Complete 4 sets of 15 reps.
Coaching tips
Benefits
Horizontal pelvis drive combined with a leg curl that strongly activates the glutes and posterior chain.
Common mistakes
Avoid overarching the lower back or losing the curl tension.
Make it harder
Add a resistance band or slow the tempo.
Make it easier
Perform the pelvis push without the leg curl.
Breathing
Exhale as you push and curl, inhale as you return.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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