3.5K
CATrain hard and smart, a hiphinge - is a hip hinge💪
@callelundqvist_
#Hiphinge Machine
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(12)
8.0K
WEBelt squat marches light up the glutes without loading the spine, making them a perfect primer before heavy lower-body work.
Why we use them pre-squat & pull:
• 🔹 Glute med + max activation → improves hip stability and force transfer
• 🔹 Single-leg demand → cleans up asymmetries before bilateral lifts
• 🔹 Minimal spinal compression → warm tissue, not fatigue the CNS
• 🔹 Better brace + hip control → cleaner squats, stronger deadlifts
How to program:
• Light-to-moderate belt load
• Tall posture, slow controlled marches
• 2–3 sets of 10–20 total marches
• Think drive through the midfoot and squeeze the glute
If your hips aren’t awake, your squat and pull will pay for it.
Warm up with intent—then earn the weight.
#WenningStrength #BeltSquat #GluteActivation #SquatPrep #DeadliftPrep
@wenningstrength
609
TRMost men massively undertrain their glutes..
Luckily for us, @bretcontreras1 brought hip thrusts, to the fitness community.
Undertrained glutes usually shows up as plateaus in strength, lower back fatigue, or struggling to progress big lifts.
I get it… they’re not always the “coolest” lift in the gym. But if you want stronger squats, better performance, and a more powerful lower body - they matter.
I recently added hip thrusts to @syxteen ‘s program and he’s now hitting PBs in his squats and deadlifts.
Hip thrusts are one of the best ways to build real lower body strength while managing fatigue and protecting your back - which is why I program and coach them properly with my clients.
Yes they can feel awkward at first, you’re learning movements you’ve not done before, but stick with it and you’ll start to see and feel the benefits 💯
Good coaching isn’t just about making sessions hard… it’s about choosing the right exercises that actually move you forward.
If you’re training hard but not progressing the way you want to, your programme might be missing key pieces.
Drop me a message if you want help structuring your training properly 📩
📍 1-1 Training @myfitpod.kingston
Or
📲 Online Coaching at a place that suits you.
#StrengthTraining
#GluteTraining
#TrainSmart
#Hipthrusts
#OnlineCoach
@trainingwithjd_
2.0K
JOGetting chronic low-back pumps in your squat or deadlift usually isn’t a low-back problem.
It’s a hip extension and hinge capacity issue.
If your hips can’t produce and sustain force, your lumbar spine will take over to finish the lift.
Hip thrusts—when done correctly—are one of the most effective accessories for improving pure hip extension strength without excessive spinal loading.
They teach you to finish the lift with the glutes, not your low back.
Everyone loves quad work, but the hips are one of the most powerful joints in the body—not the knees.
Strengthen the hips, clean up the hinge, and both your squat and deadlift will benefit.
@johntheprimalcoach
1.6K
SQBeen calling this set up on Squatmax the “standing” hip thrust. The extension pin has been proven to elicit almost double the glute max and glute med activity compared to a cable belt squat design. #glutes #squatmaxmd #beltsquats
@squatmaxmd
1.1K
SAUse this little trick to perfect your hip hinge movement pattern.
This is great to help you become elite at RDL’s, Barbell Rows, and conventional deadlifts… along with a few other movements.
@sampbfitness
997
GA🔥 Weighted GHRs = The Pull-Up of the Lower Body
In my mind, the Glute-Ham Raise is the pull-up for your lower body.
If you can’t control your own bodyweight through a full GHR…
there’s a strength gap.
If you can do them with added weight and volume?
That tells a very different story.
⸻
💥 Why Weighted GHRs Make You More Explosive
✔️ Build powerful hamstrings — the engine of hip extension
✔️ Strengthen the glute–ham tie-in for better force transfer
✔️ Improve rate of force development (how fast you produce power)
✔️ Reinforce strong lockout mechanics in the deadlift
✔️ Teach you to stay tight through long ranges of motion
Strong hamstrings don’t just pull weight —
they snap weight off the floor.
That’s explosiveness.
⸻
🏋️♂️ Why They Carry Over to Deadlift
Most deadlifts fail when:
• Hamstrings lose tension
• Hips shoot up
• Lockout stalls
GHRs attack all of that.
They strengthen the exact muscles responsible for keeping the hips driving and the torso stable.
Stronger GHRs = smoother, more powerful pulls.
⸻
🌎 Why They Matter for Real-World Strength
• Picking things up safely
• Sprinting and jumping
• Decelerating your body
• Protecting knees and lower back
This is functional strength.
Not just gym strength.
Life strength.
⸻
📌 Coach Gary Truth:
If you want a bigger deadlift and real lower-body strength,
earn your GHRs.
Just like pull-ups show upper-body strength…
GHRs show lower-body strength.
👇 Want my GHR progression for strength and explosiveness?
📩 DM “GHR” for the guide.
#Powerbuilding #CoachGary #GluteHamRaise #PosteriorChain #DeadliftTraining ExplosiveStrength RelativeStrength SmartTraining PowerbuildingFitness GymAI
@garymillerfitness
519
MABarbell Hip Thrusts: stop ego lifting, start building glutes!
Most people aren’t limited by weight, they’re limited by execution.
Do’s:
✔️ Posterior pelvic tilt at the top
✔️ Neutral spine throughout
✔️ Vertical shins = better glute bias
✔️ Slow, controlled reps you can actually own
Dont’s:
❌ No over-arching
❌ No hyperextending at the top
❌ No rushing reps just to move load
❌ No knees collapsing in
If you can’t control it, you’re not ready to load it.
Master the movement → then add weight.
📥 Save this. Train with intent.
📲 Follow for more tips!
@markjmagallanes
668
URThe hip hinge is the foundation of so many lower body lifts.
Deadlifts, swings, RDLs.
Picking up your kid, Moving a couch. And pretty much anything where you bend and lift.
If your deadlifts feel awkward, your hamstrings don’t fire, or your low back takes over… this could be the missing piece.
In our newest blog, we break down:
• Why the hinge matters
• 4 drills to retrain it
• How to use them in your warm-up
You can check it out through the link in our bio!
#Deadlift #HipHinge #GymHowTo #gymtutorial #howto
@urbanathletecalgary
362.6K
BRYou never know when this will be useful! There was a coach in San Diego who did these with her clients back in 2018ish and they saw great results. Works better if you have a strong posterior tilt at the lockout. And padding helps too but it’s tough with this set up as you’d need it split to allow for the cable.
@bretcontreras1
15.6K
SHFront squats shouldn’t hurt your wrists.
ㅤ
If wrist extension, shoulder mobility, or tight lats are limiting your front squat, this is a game-changer.
ㅤ
By looping lifting straps around the bar, you:
✔ Reduce wrist extension demands
✔ Maintain a strong front rack position
✔ Keep elbows high and upper back engaged
✔ Focus on what matters, legs and core
ㅤ
This isn’t a shortcut.
ㅤ
It’s a smart regression that allows better movement quality, safer loading, and long-term progress.
ㅤ
Strong lifters train around limitations, they don’t quit because of them.
ㅤ
Save and try this out during your next session.
@shreddedhp
1.4K
RAOther than contributing largely to hinge movements. The glutes play a large role in postural stability (keeping your torso upright) Developing them has benefits for not just your strength but your posture as well. If you’re still confused about this, DM me “READY” for more information. #gym #fyp #lifting #coach fitness
@rainewheatleyfitnesscoach
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