Supermodel Kate Upton crushes a glute-smashing workout
At this point, you probably know that Kate Upton loves lifting heavy. The supermodel has no problem crushing everything from 110-pound landmine lunges to 80-pound single-leg Romanian deadlifts. One time she even pushed her husband up a hill.
What's even more impressive is that Upton hasn't slacked on the intensity of her workouts in quarantine. She's continued to train (remotely) with celebrity trainer Ben Bruno, who once called Upton a "meathead" for her level of commitment.
This week, Bruno shared a video of their recent training session, during which they dialed up the intensity of Upton's glute workouts with some staggered-stance hip thrusts. The video shows Upton completing six reps of the exercise on each leg with a 205-pound barbell. "That's so strong," Bruno wrote alongside the video. "This is all the weight she has at home." Keep in mind, Upton didn't master this move overnight. For the past few months, she's been focused on getting comfortable doing regular barbell hip thrusts with the same weight, Bruno noted in his post. It was only after Upton was able to complete 15 reps with ease that Bruno decided it was time for her to graduate to staggered-stance hip thrusts, he wrote.
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This is badass. @kateupton did six staggered-stance hip thrusts on each leg with 205 pounds. That’s so strong! This is all the weight she has at home, so after she worked up to doing bilateral hip thrusts for sets of 15 reps with ease over the past few months of quarantine, we switched to a staggered-stance. I love this exercise because it functions as an intermediary between bilateral hip thrusts and single leg hip thrusts. I’d guess that about 75% of the weight is on the leg closet to the body, but the other leg provides a little stability and makes it so the bar doesn’t tip, allowing you to use substantially more weight than true single leg hip thrusts. Anecdotally, the staggered stance also helps avoid overarching at the lumbar spine, which means more stress on the glutes (where we want it) and less stress on the lower back. Anyway, Kate is a beast and has been training so consistently hard, and it shows. I love that she likes to push herself and see how much weight she can do. I also love how @therealharleyupton just sits there two inches from the heavy bar and doesn’t even flinch. He’s at every workout helping make sure that Kate uses good form.
"I love this exercise because it functions as an intermediary between bilateral hip thrusts and single-leg hip thrusts," Bruno wrote. "I'd guess that about 75 percent of the weight is on the leg closest to the body, but the other leg provides a little stability and makes it so the bar doesn't tip." This allows you to use "substantially more weight" on the active leg than you would be able to use with true single-leg hip thrusts, he noted.
Plus, maintaining good form during staggered-stance hip thrusts is much easier than doing so with single-leg hip thrusts, added Bruno. In single-leg hip thrusts, one leg is completely off the ground, which could put unwanted pressure on your lower back, he explained. "Anecdotally, the staggered stance helps avoid overarching at the lumbar spine, which means more stress on the glutes (where we want it) and less stress on the lower back," he wrote.