#Hip Thrust Vertical

❌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✅

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. :)

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

BOOTY BUILDER STANDING HIP THRUST 🔥 One of the crowd favorites. ✅Glute isolation ✅ Lower back friendly ✅ No time wasted setting up Try it your next glute day!

🏋️‍♀️ HOW TO STANDING HIP THRUST 🏋️‍♀️ One of Snap Oxenford’s newest additions! Why we LOVE the Booty Builder Standing Hip Thrust: • Targets the glutes without stressing the spine • Great for beginners AND advanced lifters • Helps improve squat depth + hip mobility • Creates a strong base for athletic movement • Works the posterior chain of muscles that aid posture, stability and enhance powerful movements like jumping, running and lifting Follow the cues in this video to get the full benefit of each rep 🍑💥 #booty #hipthrust #howto

Here’s the Booty Builder Standing Hip Thrust 🍑🥵 SHARE + TAG YOUR GYM 🥰 Comment “STANDING THRUST” and we will send all the info to your DM • • • #hipthrust #gymequipment #glutesworkout #viralvideos #bodybuilding #discipline #girlswholift #weighttraining #inspirational #glutesgrowth

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

💥💥💥Looking to build all around bigger glutes… Trust me, then barbell hip thrusts should be your best friend. This movement will deliver serious all-around glute gains.🔥 Here are my TOP 3️⃣ favorite hip thrust variations you have to try! ✨SAVE this post & ladies let’s start making your glutes your superpower. ❤️‍🔥

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

Standing Hip Thrust? Not sure how I feel about this one yet. 🤔 This is my first time using this machine. Honest take: I’m not sold yet. Do I feel my glutes? Yes. But MORE than a traditional hip thrust or hip extension? Not really. But here’s the thing: Variability in training helps develop our musculature. New movement patterns create opportunities for growth that repetitive training alone can’t provide. And here’s why I’m staying open-minded: Neural drive takes time to develop. When we try a new movement, our nervous system is still figuring out HOW to recruit the right muscles efficiently. We might not “feel it” yet because our brain-muscle connection hasn’t been established. Give it a few weeks? Our body adapts. We learn the pattern. And suddenly that “meh” exercise becomes effective. My plan: I’m doing these for the next 4 weeks to see if my neural adaptation improves. If my glute recruitment gets better? It stays. If not? At least I tested it honestly. Here’s my challenge to YOU: Stop writing off exercises just because you don’t “feel them” the first time. The reason you’re NOT feeling it might be EXACTLY why you need to do it more. Give new movements a 4-week progression. Train them consistently, focus on form, and let your body adapt. THEN decide if they’re worth keeping. That’s how we train smart with curiosity and honesty. 💪 Who else stays open-minded with new movements? Comment “TRAIN” and let’s experiment together. 🔥

Lets talk hipthrusts🤝🏼 Form>>weight your back should be resting just below the shoulder blades. Feet placed at a 90 degree angle for maximum glute activation. Spine should remain straight throughout pushing throught the hips. Wearing @dfyne.official 🤍 #gym