Savannah McKie

Hip thrusts used to be my favorite lift and then after taking a long break from them, they became my mortal enemy.

I started to hate them so much, I almost forgot why I would do them and how to get the most benefit out of them.

Here is a killer hip thrust super set made to kill your glutes but in a good way!
4x14 banded hip thrusts
4x8 each leg b-stance his thrusts.

Feel the burn and thank me later!

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I’ll be honest, I hate squats, or at least Olympic back squats. This is probably because I used to do them obsessively to build bigger legs and instead of focusing on tension and form, I focused on weight and reps. My knee would swivel in, my head would go everywhere, my elbows would throw back, and my heels would come up. I didn’t think anything of it then, but I should have realized the problem when I could hear my knees cracking every time I squatted.

I tore my meniscus in my left knee after finishing a leg day and doing jump squats. I walked it off thinking it was a normal little crack and sprain, but then the next day at work, I felt like there was somebody in my knee stabbing it repeatedly, and in certain movements, trying to rip it out.

I feared squats after this because I knew my weak glute medius didn’t help keep my form in check. I decided to put squats aside for a bit and focus on my glute medius, focus on my hips, and learn how to start deadlifting properly.

Slowly but surely I’m building up my squat strength and absolutely working on this form!

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Do you have a favorite PR?

Mind would have to be my hip thrust PR’s, but it’s hard to choose just one.

My best PR’s are:
225 for 25 (4 sets)
255 for 20 (4 sets)
315 for 15 (1 set)
365 for 6 (6 sets)
405 for 1 (5 set)
425 for 1 (1 set)

Which weight should I try to hit a rep PR in next?
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Turing a one rep max PR into something you can do for multiple reps is such a huge accomplishment. I remember thinking I’d never be able to deadlift more than mu body weight (back when I was 120lbs with a max deadlift is 115lbs) and then I didn’t believe I’d be able to lift over 200 especially after my knee injury. Now we are on our strong girl s***

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