#Hipthrust Alternative

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#Hipthrust Alternative Reel by @poweredbynells - Cable pull-through is a great alternative for hip thrusts when • hip thrusts feel uncomfortable • you don't have the setup • you want a pure hinge & g
580.1K
PO
@poweredbynells
Cable pull-through is a great alternative for hip thrusts when • hip thrusts feel uncomfortable • you don’t have the setup • you want a pure hinge & glute-focused movement ‼️Because pull-throughs are harder to load heavy compared to hip thrusts, higher reps work better. Think 12–20 reps, slow and controlled. This exercise teaches proper hip hinging, keeps constant tension on the glutes, and still supports glute growth when done with intention. Follow for more✨ #gymreels #gymtips #hipthrust
#Hipthrust Alternative Reel by @hannahmiller.r - Once again hip thrust wins another award #hipthrust #glutes #glutegains
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HA
@hannahmiller.r
Once again hip thrust wins another award #hipthrust #glutes #glutegains
#Hipthrust Alternative Reel by @shannonxfitnesss (verified account) - The structure ⬇️ 🍑 thrust / bridge variation 🍑 hip hinge movement 🍑 squat / lunge pattern 🍑 abduction movement I learnt this through Bret
4.3K
SH
@shannonxfitnesss
The structure ⬇️ 🍑 thrust / bridge variation 🍑 hip hinge movement 🍑 squat / lunge pattern 🍑 abduction movement I learnt this through Bret Contreras, the guy who invented the hip thrust ! If you want to level up your glute training, join my team today🤍
#Hipthrust Alternative Reel by @empower_train_women - Here's how you set up a barbell hip thrust 🍑 1️⃣ Bench just below shoulder blades 2️⃣ Use a squishy pad for your hips 3️⃣ Feet planted, shins close
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EM
@empower_train_women
Here’s how you set up a barbell hip thrust 🍑 1️⃣ Bench just below shoulder blades 2️⃣ Use a squishy pad for your hips 3️⃣ Feet planted, shins close to vertical at the top 4️⃣ Ribs down, chin tucked, drive through heels This movement might feel intimidating but once you do it a few times it’s easy!! Save this for your next leg day!! #hipthrust #barbell #gymmotivation #fitness #gymtips #legexercises
#Hipthrust Alternative Reel by @marissasotofit - Cues that fix one of the MOST common hip thrust mistakes… If you constantly feel them in your lower back, it's usually not a strength problem… it's
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MA
@marissasotofit
Cues that fix one of the MOST common hip thrust mistakes… If you constantly feel them in your lower back, it’s usually not a strength problem… it’s a form problem. Getting your full back OFF the bench forces the hinge to come from your hips which is exactly where glute growth happens. ☑️ Drive through your feet ☑️ Control the descent ☑️ Let the hips hinge instead of arching the spine ☑️ Redrive through the floor to finish the rep There are multiple ways to perform hip thrusts, but this variation is specifically intended to improve glute recruitment and reduce back compensation. Save this for your next leg day & send it to someone who “never feels glutes” during hip thrusts 🍑
#Hipthrust Alternative Reel by @amyjuppfitness - DM "BLUEPRINT" and I'll send you the full guide 🏋🏼‍♀️
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AM
@amyjuppfitness
DM "BLUEPRINT" and I'll send you the full guide 🏋🏼‍♀️
#Hipthrust Alternative Reel by @pilateswithjazz_ (verified account) - Too lazy to set up a barbell? Same 😂 Try this instead - unreal squeeze at the top 🔥 #hipthrusts #legextension #legday #glutes #gym
4.3K
PI
@pilateswithjazz_
Too lazy to set up a barbell? Same 😂 Try this instead — unreal squeeze at the top 🔥 #hipthrusts #legextension #legday #glutes #gym
#Hipthrust Alternative Reel by @yosikafitness - Hip thrust feet placement explained 🦵 Small changes in foot placement shift which muscles work the most during hip thrusts. Quads Feet closer to the
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YO
@yosikafitness
Hip thrust feet placement explained 🦵 Small changes in foot placement shift which muscles work the most during hip thrusts. Quads Feet closer to the glutes create more knee bend, shifting the drive toward the front of the thighs. Hamstrings Feet placed slightly farther forward reduce knee bend and place more load on the hamstrings. Glutes Feet positioned directly below the knees with a slightly wider stance allow the hips to drive the movement and emphasize the glutes. Same exercise. Different emphasis. Adjust your setup based on your goal. Save this for your next lower body workout 📌 #hipthrust #gymgirl #legday #lowerbodyworkout #gymtips
#Hipthrust Alternative Reel by @fitstrongmom40 - Hip thrust 🍑💥🗝️ If you want round, strong glutes and a powerful lower body, hip thrusts should be in your program. They directly target the gluteu
4.3K
FI
@fitstrongmom40
Hip thrust 🍑💥🗝️ If you want round, strong glutes and a powerful lower body, hip thrusts should be in your program. They directly target the gluteus maximus — the main muscle responsible for shape, strength, and hip extension. ⸻ 1️⃣ Barbell Hip Thrust Best for: Maximum glute growth • Upper back on bench • Barbell over hips • Drive through heels • Full lockout + squeeze 1–2 sec 👉 Keep ribs down and avoid over-arching your lower back. ⸻ 2️⃣ Smith Machine Hip Thrust Best for: Controlled tension & beginners • Easier to load progressively • Stable bar path • Great for hypertrophy sets (10–15 reps) ⸻ 3️⃣ Single-Leg Hip Thrust Best for: Glute imbalance & shaping • One foot planted • Hips stay level • Slower tempo = more burn 🔥 This one really isolates each glute. ⸻ 4️⃣ Band Hip Thrust Best for: Activation & home workouts • Band above knees • Push knees outward • Constant tension throughout Perfect for warm-up before heavy lifts. ⸻ Programming Tips ✔️ 3–4 sets ✔️ 8–12 reps (strength & growth) ✔️ Progressive overload weekly ✔️ Focus on mind–muscle connection #gymgirl
#Hipthrust Alternative Reel by @emmawilliamscoaching - Who avoids hip thrusts because they CBA with the awkward de-racking? I GOT YA!* X *still a pain, but less of a pain
10.1K
EM
@emmawilliamscoaching
Who avoids hip thrusts because they CBA with the awkward de-racking? I GOT YA!* X *still a pain, but less of a pain
#Hipthrust Alternative Reel by @gains_withlucy (verified account) - If your hip thrusts hit your back instead of your glutes…this is why 😏 #glutegrowth #glutegains #glutegrowthtips #hipthrusts #glutes
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GA
@gains_withlucy
If your hip thrusts hit your back instead of your glutes…this is why 😏 #glutegrowth #glutegains #glutegrowthtips #hipthrusts #glutes
#Hipthrust Alternative Reel by @healthhaven.lb (verified account) - This is an easy way to find a position that puts your 🦶🏼feet and 🦵🏼knees at a better angle during Hip Thrusts, so the 🍑glutes can do their job op
860
HE
@healthhaven.lb
This is an easy way to find a position that puts your 🦶🏼feet and 🦵🏼knees at a better angle during Hip Thrusts, so the 🍑glutes can do their job optimally. • Use it as a guide, not a rule. • Adjust based on your goals & comfort. 📱SAVE this for your next lower body day! #hipthrust #fitnesstips #personaltrainer #gymtips #fitnesscoach

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