Transcript excerpt from a YouTube video discussing exercise techniques that combine upper-body and lower-body activation. Speakers describe a knee-to-ground push-up variation that increases quad and core engagement, and recommend glute bridges/hip thrusts (with heels down and controlled squeeze) to activate the glutes, including on vibration platforms or using balls/bands.
A lot of people think you should.
Just stand on a vibration platform, but.
You can do a lot of push up based activities as well.
So the idea of the knee to the ground on the push up, if you've never done a push up like this, you've got to try it, is you're getting all of your upper body activation here. But actually, I don't even know the name of this type of pushup embarrassingly, but you drop your knees and touch the ground with your knees in between each rep of the pushup and you.
Actually get a lot more quad and core activation from what would normally be.
An upper body based exercise. Next, turn on the glutes. This is one of the best moves whether you're using a stability ball, elastic bands or anything else.
Heels down, hip thrust.
And these don't even need to be weighted because the vibration makes it really tough.
Get a lot of questions from more women than men about how to get a nice butt and any type of hip thrust or glute bridge activity like this, where you go real smooth, controlled. And imagine you're kind of like squeezing a quarter between your butt cheeks at the top.
This will tone your glutes like nothing else. Added difficulty. You can of course, add a weight plate or metal missing ball, but with the vibration again, I don't need much extra weight.
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