#Hip Thrust 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✅

🍑 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

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

The simple hip thrust cue that actually makes your glutes work instead of your low back. Our Glute Builder Challenge starts Monday. Don’t miss the pre-sale (25% off!!). Comment BUILDER or go to link in bio! —6 weeks progressive strength training —$100k in prizes —daily check ins from me, and your community Yes, it will be in SLAM and Menovation late April, but if you are looking for some extra accountability and community to motivate you…do the challenge with us. Plus, you own it for life. In addition to the workouts, you have access to some life-changing core basics lessons, nutrition, tips, and other really helpful information to help you heal and get strong. — We are doing a fair amount of hip thrust in the six week cycle so let’s talk about them! One of the most common mistakes I see is people over extend at the top and their head goes back. Instead, think about bringing your chin to your belt, buckle, and your belt buckle to your chin. This will cue you to do more of a scoop than just a lift. And for a lot of women, this is the key to much better glute activation. #gluteworkout #fittips #momswholift

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 🏋🏻‍♀️

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

The key is in the core 🔑 #hiptrust #tip #core

💥 Max Out Your Hip Thrusts! 💥 Implement these tips, and you’re on your way to stronger, more effective hip thrusts. Tag a workout buddy who needs to see this! 🏋️‍♂️💪 🚀 Dream Body Awaits! 🚀 Join my gym program and sculpt your ideal physique with exercises done right🤓 LINK IN BIO🩷 #BodyBuilding #fitness #fitnessmotivation #workout #gym #workout #gymlife #gymtips #gymtips #fitfam #motivation #hipthrusts #hiptrust

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

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

Here’s every version of a hip thrust movement you can do from advanced to beginner 💯