#Hip Thrusts Tutorial

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 girls know “hip thrusts are musts” when it comes to growing those glutes 🍑 and the key to it all is in solid form and glute-isolating technique. Here are some form cues to keep in mind: ⭐️ Feet should be shoulder-width apart and below knees at the top of the thrust. This will give you a 90° angle in the back of knees. ⭐️ Bench/back rest should be situated just below your shoulder blades. ⭐️ Drive through your heels - avoid trying to shift weight into the balls of your feet in order to press the weight up. ⭐️ Keep core active and pelvis level throughout the thrust. It can help to keep your gaze straight ahead of you. Do NOT excessively arch your back or flare your ribs too much. As always, be safe, train hard, and go grow those glutes 🫶💪 #gymmotivation #gymtips #hipthrust #glutegains #glutefocused #buildmuscle #glutes #lowerbodyworkout #gluteday

This is how you get perfect hip thrust form ✅ Chin tucked. Ribs down. Posterior tilt. Pause at the top—feel glutes, not lower back. Save this for your next glute day. 👉 Full 12-Week Program 🔗 Link in bio. My program shows you step-by-step. #hipthrust #gluteworkout #formtips #womensfitness #fitnesstips

Experiencing low back pain during hip thrust?😫 Ensure your torso moves ALONG with your hips as you lower down. ⚠️Failure to do so may result in lost core engagement and arching your back at the bottom. Instead: ✅Keep your ribs down, engage your core, and synchronize your torso movement with your hips. Place your focus on hinging around the bench/box for optimal form. #glutes #gluteworkout #hipthrust #gymtips #gymrat #gymgirl #gymmotivation #legday #fyp #lowerbodyworkout

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

These cues helped me fix my form and helped me actually feel it in my glutes and stopped putting strain on my lower back. Hip thrusts need to be done at a weight where you can maintain proper form to steer clear from injuries.

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

Ever feel like hip thrusts just… don’t hit right? I used to think they were overrated 😅 I’d load up the bar, smash out reps, and feel everything except my glutes (mostly quads and lower back 🙃) Turns out it wasn’t the lift… it was my setup (!!) Here’s what changes everything 👇🏼 👉🏼 Strong hold, not fast reps Slow it down and pause at the top. That’s where your glutes actually work, not when you’re bouncing the bar 👉🏼 Knees out, not caving in Keep pushing out slightly the whole time. That’s how you keep tension locked in your glutes 👉🏼 Bench at shoulder blades If it’s too high, you’ll slide. Too low, you’ll wobble. Right at the tip of your shoulder blades = perfect setup 👉🏼 Chin tucked, not thrown back You don’t need to stare at the ceiling 😅 A soft chin tuck keeps your ribs and hips stacked, so your glutes stay in charge Do them like this and they’ll finally feel like a glute exercise, not a back one 🍑 Once you know.. you know 😮‍💨 If you just went “ohhh THAT’S why,” you’ll wanna keep up.. I share fixes like this every week 🫶🏽 #hipthrust #glutegrowth #glutes #gymgirl #strengthtraining #australia #onlinecoach

📌 Hip Thrust Tips Know the difference ✅ If you don’t feel your hip thrusts in your glutes… this is why. Your foot placement changes EVERYTHING. Too close = more quads Too far = more hamstrings Just right = GLUTES 🔥 👉 Where do you feel them the most? @boandtee #hipthrust #gluteworkout #glutegains #womensfitness #bootybuilding

I saw this hack circulating around TikTok and tried it out!! It’s a great starting point as a beginner to work on foot placement for hip thrusts. Foot placement has been huge for feeling my glutes more during hip thrusts. Use this to give you and idea of where your feet should be placed then find what works for you best. ❇️Need some help getting on the right track with a fitness plan? Shoot me a DM saying “I’m in” and I’ll get you a 14 day free plan to jumpstart your goals Join me on my app “Uplift with Jibby” for workouts and meal plans! ib: tiktok trend! #hipthrusts #glutes #gluteworkout #glutesworkout #glutegains

How to set up and perform a proper hip thrust🍑 Remember: bench height, feet position, chin position, and pelvic movement all matter for maximum glute activation and to avoid lower back pain! #hipthrust #glutesworkout🍑 #gymtip #fitnesstips #coaching

Feeling those quads dominate during your hip thrusts? Try this tip to connect better with your glutes! 🍑 Tag someone who might find this helpful 🤗 If you find these tips useful you’ll really benefit from training with me on the @strngofficial_ app! It takes all the thinking and guesswork out of your fitness routine and streamlines your goals 🙌🏼 Tap the link in my bio to enjoy 7 days free! ✨