#Hip Thrust Variations

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

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

5 hip thrust variations you need to try! 🍑🔥 -Basic hip thrust -Staggered stance hip thrust -eccentric hip thrust -1.5 (top half) hip thrust -iso hold hip thrust 🔥 Once you feel comfortable with the form of each one you can start to add weight with a barbell, dumbbells or even a band Check out my reel title “how to: hip thrust exercise” to learn the proper form of this exercise. Form is key 🔑 🙌🏻 I’m using the hip thrust machine from @ritfit.sports Comment “hip thrust” for the link #hipthrusts #hipthrusters #hipthrust #hipthrustvariations #gymequipment #homegym #homegymequipment

HIP MOBILITY + GLUTE GROWTH 👀🍑#⤵️ For the longest time, I had myself fully convinced I was just a quad-dominant girly… I thought it was something I was born with. But the truth?
My tight hips weren’t letting my glutes move through their full range of motion — so my glutes couldn’t actually do their job. If you constantly feel your quads, hamstrings, or even lower back taking over during a “glute” exercise…
 It might not be a strength issue or your exercise selection… it could be a mobility problem. Unlocking my hips was the key to finally activating my glutes—and seeing real growth. Turns out I didn’t need to do more, I just needed to move better. 🍑 The first two mobility exercises are more beginner friendly and the last few are slightly more advanced! Outfit is @ptulaactive ! 🤍 #mobility #hipmobility #glutes #glutegrowth

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

More hip thrusts #hipthrustorbust 👏 Starting to feel like myself again in the gym after being sick for what felt like forever.😅 tried to slow down and focus on good range of motion, felt accomplished! I’m enjoying pushing this movement y’all. Never thought I’d care so much about things outside of SBD. :)

Hip thrust superset coined by the one and only JPG 🫡 If you haven’t tried this one yet, I suggest starting with a lower weight that you can easily manage for 20 reps. I also suggest having ice pads for your bum nearby because this one is a BURNER 🥵 #gluteexercises #gluteworkout #bootyworkout

MASTER YOUR GLUTES LIKE A PRO 🍑🔥 3 Hip Thrust Positions = 3 Different Glute Biases 👇 1️⃣ Foot Slightly Forward Feet a bit ahead of knees → More stretch → Hits glutes + hamstrings 🍑🦵 Perfect for building that lower glute tie-in. 2️⃣ 90° Knee Angle Shins vertical at the top → Maximum glute bias 🍑🔥 This is your POWER position for PURE Glute growth. 3️⃣ Feet Slightly Closer Feet tucked in a bit → More knee bend → Glutes + quads activation 🍑🦵🔥 Great for overall leg & glute thickness. 💡 BONUS TIP: Drive through your heels, keep ribs down, and pause 1–2 seconds at the top for maximum squeeze ⏸️🍑🔥 No hyperextending your lower back 🚫 Save this 🍑 & share with your workout partner 🔥 #gym #legday #gluteworkout #exercise #gymgirl

Fix your Hip Thrust form ✅❌ Follow these tips:- ➡️ Use equipment that will set you up for a good hip thrust. If you’re short in height, use a step or box instead of a bench as they can be lower and will therefore give you a better lockout. If doing barbell hip thrusts, use bigger plates so you can easily roll the barbell over your hips to get into position. ➡️ Set up your feet correctly! If your feet are too far forwards you will activate your hamstrings more and if they are too near your glutes they will activate your quads more. Play around with your form FIRST before adding weight to get familiar with where your feet need to be to get a perfect position. Your calves should be vertical to the floor. ➡️ Do not over extend your back Aim for a strong posterior pelvic tilt. Your upper body and thighs should form a straight line with your hips locked out at the top of the rep. If your spine becomes arched then this can lead to lower back problems. ➡️ Time under tension (TUT) At lockout, consider holding the rep for a second and really squeezing your glutes. It’s not necessarily wrong to have quick movements as long as they are controlled, however TUT will apply even more stress to the muscle for a longer period of time. ➡️ Look forwards and keep your chin tucked towards your chest. This will encourage posterior pelvic tilt and help apply more tension to the glutes.

❌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✅

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!

Anyone else reset 173940202748 times before performing a hip thirst? 😅 #hipthrusts #legday #legdayworkout #legdayeveryday #glutes #glutesworkout #glutesfordays #glutesonfire #gymgirl #gymgirls #gymgirlvideos #gymmotivation #gymhumor #fitnessmodel #fitnesshumor #workouthumor #liverpoolpersonaltrainer #personaltrainer