#Hip Thrust Exercise

Hip Thrust Tips: 1. Support Position: Ensure the support surface is placed below your shoulder blades. This provides stability and prevents unnecessary pressure on the upper back. 2. Foot Placement & Knee Angle: Position your feet directly under your knees, creating a 90-degree angle between your thighs and lower legs when at the top of the movement. This optimizes hip extension and reduces knee strain. 3. Foot Angle & Leg Position: Slightly turn your legs outward and position your feet in a mild external rotation (toes pointing slightly outward). This helps activate the gluteus maximus more effectively. 4. Neck Position: Keep your chin slightly tucked instead of letting your head fall back. This minimizes strain on the neck and helps maintain stability during the movement. 5. Core Engagement: Engage your core and maintain a neutral pelvis, avoiding excessive anterior or posterior tilt. This reduces stress on the spine and enhances movement efficiency. #glutes #gluteworkout #hipthrust #gymtips #gymrat #gymgirl #gymmotivation #legday #fyp #lowerbodyworkout

HIP THRUST • If you’ve tried my Beast program you know all about hip thrusters by now💪 • The hip thrust is a great exercise to strengthen your overall legs and your glutes! • How To Execute: - Bench height: generally somewhere between 13”-19”. - Bar position: it should be placed in the crease of the hip with the hands holding the bar into position . - Make sure to keep shoulders back and down! - Use some sort of padding - Set your feet so that at the top of the hip thrust, when the hips are fully extended, your shins are vertical. • Focus on moving the weight with the glutes and not the lower back or hamstrings and Do not overextend the lower back! • @playbook_app #hipthrust #glutesworkout #magnusmethod #magnuslygdback

❌Common Hip Thrust Mistake❌ Using a bench that is too high for you! If you hinge from too high on your back, it’s going to be difficult to achieve a “posterior pelvic tilt” basically meaning your ribs will flare up, your head will fall back and you are going to get an arch in your low back. Because your low back is going to be taking a lot of the load your glutes wont be working as hard & this is 🚫no good for the booty gains! Just under the shoulder blades is a great position. From here it’s easy to keep the eyes looking straight ahead and move from the sternum down. If the bench at your gym is too high, try looking for a plyo box, decline bench or aerobic steppers. Generally anywhere from 12-14” will work for most people. This blue box is 12” and the bench is 18”. The box I use at home is 13.5” and that is the perfect height for me. Some cues to remember when hip thrusting: - chin tucked, gaze forward✅ - Ribs tucked down, posterior pelvic tilt✅ - Push through heels, fully extend at the top✅

The Hip Thrust exercise has become very popular in the Strength & Conditioning world, more so in the rehab world as a valuable intervention between the inability to perform exercises such as a squat or deadlift. Below are important reason as to why you should incorporate hip trust into your training program🤓⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣ 1️⃣ Maximal glute activation⁣⁣⁣⁣ ⁣⁣⁣⁣⁣ Since hip thrust are executed perpendicular to the resistance of gravity you’re able to achieve maximum muscle recruitment which occurs at 0 degrees of hip extension, you know “the top part” the great thing about this movement for focusing on glutes is that it actually⁣⁣⁣⁣⁣ removes hamstring influence unlike what you would experience in a deadlift usually resulting in active insufficiency🤷🏽‍♂️⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣ I personally love using hip thrust straight after a traditional deadlift or a back extension deadlift which helps me increase⁣⁣⁣ both - Post-Activation Potential as well as Cross Sectional Muscle Fibre Activation = (Musculoskeletal, Regional Tie in & insertion activation) I know it’s a bit of a mouth full but you can use this method with just about any and everything prior to more complex exercises in this case hip hinge movements.⁣⁣⁣⁣ ⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣ 2️⃣ For Hip/Lumbar Dissociation⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣ Most people with inactive glutes living with their butts in their backs🤣🤦🏽‍♂️ to much lumbar extension over hip extension. ⁣The Hip Thrust takes out distal influences and can be used as an assessment and intervention for hip/lumbar dissociation⁣⁣⁣ to help examine the functioning of your lumbar, spine as you perform the exercise, make sure you stop once it goes from hip extension to lumbar extension⁣⁣⁣ ⁣⁣⁣⁣⁣ 3️⃣ It’s Safe⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣ It’s an unloaded, bodyweight movement⁣⁣⁣⁣⁣ It’s a simple movement – less complex than the hip hinge or squat⁣⁣⁣. ⁣⁣ ⁣⁣ As with all exercises, the success depends on a thorough assessment. If you need glute strengthening or need to work on hip extension movement patterns, then the Hip Thrust may be a great choice for you. ⁣⁣ ⁣⁣ I’m interested to know if Hip Thrust is a part of your training program? Comment below 👇🏽

Do you struggle to feel the burn in your glutes during a hip thrust? Try this set up! 🍑 Adjusting your stance and foot positioning can make all the difference in activating and building those muscles - if you need more help and guidance in the gym or with home workouts, download my @strngofficial_ app today with 30% off using code TOGETHER. Link is in my bio to get started! ✨ Let me know if you found this helpful 🫶🏼 @infinitetrainingsystems 🏋🏻‍♀️

❌ FIX THIS Hip Thrust Mistake! If your goal is to grow your glutes, foot placement is key. Planting your feet too far forward shifts the load to your hamstrings. If you plant them Too far back, your quads are doing most of the work. For max glute activation, plant your feet directly under your knees so your legs form a 90° angle at the top of the thrust. Size & Shred Training program 👉🏻 deltabolic.com (link in bio) #hipthrust

Hip Thrust Tips: App from @fitbodapp 1. Support Position: Ensure the support surface is placed below your shoulder blades. This provides stability and prevents unnecessary pressure on the upper back. 2. Foot Placement & Knee Angle: Position your feet directly under your knees, creating a 90-degree angle between your thighs and lower legs when at the top of the movement. This optimizes hip extension and reduces knee strain. 3. Foot Angle & Leg Position: Slightly turn your legs outward and position your feet in a mild external rotation (toes pointing slightly outward). This helps activate the gluteus maximus more effectively. 4. Neck Position: Keep your chin slightly tucked instead of letting your head fall back. This minimizes strain on the neck and helps maintain stability during the movement. 5. Core Engagement: Engage your core and maintain a neutral pelvis, avoiding excessive anterior or posterior tilt. This reduces stress on the spine and enhances movement efficiency. #fitbodapp #glutes #gluteworkout #hipthrust #gymtips

🍑 GLUTES ON FIRE 🔥 🤯 PERFECT BARBELL HIP THRUSTS DONE RIGHT! 🍑 If you want stronger, rounder glutes - hip thrusts are king 👑 But only when your setup & execution are clean… no rushed reps, no lower-back takeover ⚡ 👉 How to do Barbell Hip Thrusts properly: 🔹 Upper back planted on bench - ribs down 🔹 Feet shoulder-width, shins vertical at top 📏 🔹 Drive through heels - squeeze glutes hard 🍑 🔹 Chin tucked - neutral spine always 🧩 🔹 Full lockout at top, pause & control the drop ⏳ 🎁 BONUS TIP: Think “posterior pelvic tilt” at the top - slightly tuck hips under This keeps tension on glutes instead of dumping load into lower back 🛡️ 📥 Save for your next workout & share the gains with your crew 🚀 #gym #legday #gluteworkout #gymgirl #exercise

5 HIP THRUST TRUTHS . . . 1️⃣ Some girls thrust really HEAVY... and STILL have flat glutes Because they’re missing the MOST important part: mind-muscle connection + CLEAN form 2️⃣Social media OVERHYPED it. Glutes need more variety than one lift 3️⃣No glute gains if your FORM is trash half reps, ego lifting, bad tempo are wasted sets 4️⃣ Your glutes need VARIETY, not ONLY thrusts 👉🏻Try Bulgarian splits, step-ups, RDLs, kickbacks They target the glutes in completely different ways 5️⃣Most girls NEVER pause at the top That pause = PEAK contraction = growth. If you’re skipping it? You’re skipping GAINS #gym #gymmotivation #gymtips #gymgirl #hipthrust #explore #exploremore #explorepage✨

Your foot placement on hip thrusts matter! If you aren’t feeling them in your glutes, be sure to adjust your foot placement and drive up through your heels. Hope this helps all the girls who feel hip thrusts in their quads! Follow me for more workouts and tips ❤️ #bodiedbyla #hipthrust #gluteworkouts #gymtips #gymlifestyle

Beginner’s Guide to the Perfect Hip Thrust Setup 🍑 New to hip thrusts? Enough with the awkward setups and guesswork—this beginner-friendly guide will help you lock in your form and grow your glutes faster 🍑🔥 Hip Thrust Setup (Quick Guide): • Sit with your upper back against the bench • Mark the bottom of your kneecaps • Place your heels at that spot • Keep feet flat and shoulder-width apart • Bench just below your shoulder blades • Brace your core and drive through your heels Feel the difference when your setup is right — better glute activation, better results 🔥 📌 Save this for your next leg day 💬 Comment “GLUTES” if this helped Share this with a gym buddy who needs it Poonam 🫶🫶🫶 #hipthrust #gluteworkout #bootyworkout #legworkout #gymtips

IMPROVE your Hip Thrusts with these tips 💪🏻 My newest plan POWER HOUR PHYSIQUE launches tomorrow to my Believe App! It’s a 3 day week plan with 1 hour workouts designed to get all you busy ladies THE BEST results. There’s a home and gym version you can follow so there’s no excuses. Commit to just 3 hours out of your whole week and watch the life changing results happen 💪🏻 I also currently have a MASSIVE sale on my app subscription with 45% off. You have to sign up on my website and use promo code POWER at checkout LETS DO THIS!