#Hip Thrust Exercise Tutorial

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

❌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✅

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

I used to be someone who HATED setting up anything that had to do with hip thrust which made me very inconsistent with having them in my workout routine. Once I got over that feeling I started to make them a priority in my workout routine. I started to see amazing results from them and actually started to fall in love with them! It’s such a great way to build/ shape up your glutes 👏🏼 Don’t skip on them! They were a game changer for me 🫰🏼 Link in my bio for 1:1 online coaching!

FORM IS EVERYTHING 💥 here’s some easy steps to fix your hip thrusts ❤️

Hips workout without weights🔥 4x25 Single leg 4x15 #hipwork #hipsworkout #homeworkout #homeworkouts #hips #glutes🍑 #gluteworkouts #

HIP THRUST Es uno de los mejores ejercicios para trabajar glúteos🍑. Ustedes que opinan? 🍑Les comparto un video donde lo realizo en casa utilizando mi cajon y en el gimnasio con máquina. 🍑Como lo estoy realizando bastante en las clases quiero compartirles tips importantes para que lo hagan con una buena técnica 👉🏻 Si te molesta el apoyo busca una almohadilla, toalla o algo para que te resulte más cómoda la posición 👉🏻 Tienes que apoyarte en el cajón o banco desde la parte baja de las escápulas 👉🏻 Mantén la cabeza y mirada hacia adelante. No dejes caer la cabeza hacia atrás. Ni mucho menos apoyarla en el cajón o banco 👉🏻 Coloca tus pies ancho de caderas. Puntas rotadas en un pequeño ángulo hacia afuera. Los pies y rodillas deben estar a 90 grados 👉🏻 Apoya bien toda la planta del pie. Empuja con talones y no con las puntas 👉🏻 La extensión de cadera debe ser completa en cada repetición y al subir contrae los glúteos lo más fuerte que puedas 👉🏻 No olvides algo muy importante, la respiración. Inhala al bajar y exhala al subir 🍑 Te gustaron. Mis tips… ahora a practicar 💪🏻 Vamos por esos glúteos de acero 🔥 🍑 Si te gusto mi post dale ❤️, guarda y comparte 👉🏻 Mi cajón: @maderos.art 🙌 #yoentrenoencasa #hipthurst #gluteos #boots #gluteosdeacero

Hip Thrust Workout Tips at Home:👇 ✅Use your couch or a chair for support ✅Try glute bridges with or without weights ✅Use the wall for added resistance ✅Load the movement with dumbbells, kettlebells, mini bands, or resistance bands ✅Modify without equipment: increase reps, push to failure, pause, slow eccentrics, or adjust foot placement 👉Remember to focus on proper form and engage your glutes throughout the movement! 📌Follow for more fitness [email protected] Cc - @caroline.gravity #hamstringexercise #strengthworkout #legworkouts #legworkoutday #legworkoutvideo #legworkouts #legdaywarmup #wormupexercise #lowerback #lowerbackpainrelief #lowerbackstretch #lowerbackpainexercise #wormup

FIX YOUR HIP THRUST (in 8 easy steps) 1. Place your heels under your knees 2. Keep your chin tucked 3. Lay on your shoulder blades 4. Knees at 90 degrees 5. Don’t overarch your back 6. Imagine pushing the ground away with your heels 7. Take a deep breath and engage your core 8. Enjoy your gains! . . . . . . #gymmotivation #gymtips #gymgirl #hipthrust #fitnessmotivation #fitnesstips #howto #hipthrusts #gymworkout #workouttips #legday #glutes #glutesworkout #glutegains #glutegrowth #glutebuilding #glutebridge

Tu veux te mettre sérieusement au hip thrust ? Go mais pas n’importe comment ! 🍑😎 Je te montre les bons placements du dos, des pieds, du bassin et de la nuque pour un mouvement efficace et sans douleur, à la salle comme à la maison. Ose la musculation ! Pas pour être parfaite, mais pour être alignée avec celle que tu veux devenir. Let’s thrust ! 🔥 ✨ Si tu veux un programme 100% personnalisé pour perdre du poids & te muscler envoie-moi « FIT » en DM. 🌻 Marine TA COACH SPORTIVE #hipthrust #gluteworkout #musculationfemme #fitwomenclub #objectifbooty #confianceensoi #femmesensport #bootygains

Tight hips? Let’s fix that in under 5 minutes 🦵✨ This 5-move flow opens every layer of your hips — from your deep flexors to your glutes and hammies. Hold each stretch for 30 seconds per side and feel the release 🔓 1️⃣ Frog Pose — opens inner hips 2️⃣ Scorpion Tail — melts tension in hip rotators 3️⃣ Hip Flexor Stretch — lengthens front chain 4️⃣ Low Lunge — connects mobility + balance 5️⃣ Half Seated Split — hamstring & adductor stretch ✅ Repeat 2x each side 💾 Save this flow for after workouts or long days sitting 👯‍♀️ Tag a friend who needs hip relief today #HipMobility #TightHipsBeGone #HipOpener #YogaForMobility #StretchRoutine #MobilityFlow #YogaEveryday #YogaHouston #PowerhausYoga #MobilityTraining #YogaFlow #StretchWithMe #BodyFreedom #HipStretch #YogaForAthletes #RecoveryFlow #FlexibilityGoals #WellnessJourney #MindBodyConnection #movebetterfeelbetter

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 🏋🏻‍♀️