I bet you never thought of shoulder-and-feet-elevated hip thrusts as simultaneous knee flexion and hip extension exercises did you? In this video I discuss some of the biomechanics behind shoulder-and-feet elevated hip thrusts. The single leg version is the most difficult hip dominant bodyweight exercise in existence in my opinion, with the prisoner single leg back extension placing second. Though I don’t do strict tempos, if I had to guess I’d say I do these for 2-3 sets of 12 reps with a 1 second concentric phase, 1 second isometric phase, and 2 second eccentric phase and it kills me. As you can see, this is not only a great glute exercise but also a great hamstring exercise.