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throwback to hip surgery

2025/8/5 Edited to

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Don’t worry that you’re doing better

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Stretches for Hip mobility & flexibility

#hipmobilityexercises #fyp #lemon8challenge #flexibility United States

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A person's lower body from the side, wearing grey leggings and sneakers, with text overlays "Say Goodbye Hip Dips" and "Grow your side Glutes" and a peach emoji, emphasizing glute development.

An illustration comparing hip dips and no hip dips, showing skeletal structures of the pelvis and upper thighs, accompanied by text explaining hip dips and the role of the gluteus medius in hip roundness.

Text outlining "Day 1: Glute-Focused Strength Training" with specific exercises like Barbell Hip Thrusts, Banded Side-Lying Hip Abductions, Bulgarian Split Squats, Cable Lateral Leg Raises, and Banded Glute Bridge Hold, including sets, reps, and tips.

How to Build your Booty Side Profile - 👋 Hip Dips

Understanding Hip Dips Hip dips, or violin hips, refer to the natural inward curve between the top of the hip bone and the top of the thigh. While some view hip dips as a flaw, they are a normal aspect of human anatomy. These indentations are caused by the shape of your pelvis, fat distribution,

5014 likes

A woman demonstrates a hip-opening stretch, pushing her hips back with arms extended forward on a black mat. The image asks "TIGHT HIPS? LOW BACK PAIN?" and advises to "DO THIS EVERY MORNING" for relief.

Two frames illustrate the initial steps of a hip stretch. The top frame shows a woman on hands and knees with one leg extended sideways. The bottom frame shows her sending hips back into a child's pose variation, stretching her hips.

Two frames illustrate the concluding steps of the stretch. The top frame shows the woman shifting forward from the child's pose. The bottom frame shows her dropping hips to the floor, arching her back in a cobra-like stretch.

Do this daily stretch to FIX your hip & back pain

Do you wake up with back pain or tight hips? Take just 2 minutes of your morning routine to do this stretch and watch as your pain and tightness melt away. Having tight hips in the morning is a very common problem. Too much sitting during the day or being in an immobile position for hours (sleep

3239 likes

How to fully engage your glutes with hip thrusts

Get ready to level up your workout with these killer hip thrust variations! Whether you’re aiming to target those glutes, hamstrings, or quads - know the difference to work the right muscles in your next training session. More quads = feet further in More glutes = 90 degree angle More Hamstri

2155 likes

Minimize Your Hip Dips with these Workouts 🏋🏾‍♀️💪🏾🔑

For the girlies who struggle to love their hip dips, just know it's completely okay to feel that way. You cannot change the natural shape of your hips but you can sure do certain workouts to minimize the appearance of your hip dips.💪🏾👏🏾 I personally struggle to accept my hip dips especially

4201 likes

Do you train hip flexors ??

Follow me on Insta for more ❤️ (bodiedbyana)

9237 likes

HOW TO HIP THRUST CORRECTLY

Here’s how to properly perform a hip thrust if you're just starting out at the gym and don’t feel comfortable doing it without knowing the proper form. You can easily practice this technique at home using a couch or a ledge. 1. First, make sure your back is aligned with the edge of the surfa

4606 likes

Fix your HIP PAIN

If you experience hip tightness and pain, you want a combination of stretches and strength work in order to relieve and prevent it getting worse. First use hip flexor leans to really stretch them out from a couple of different angles. Lean into each stretch and hold for 1-2 seconds (squeeze your

1567 likes

smith machine hip thrust tutorial!! 🍑🔥

#gym #smithmachine #hipthrust #gymgirlie

1464 likes

A split image showing a woman's body transformation, with the left side displaying her before, wearing a green crop top and grey leggings, and the right side showing her after, with fuller hips, wearing a black long-sleeve top and pink ribbed leggings. The text 'filling out my hip dips!' is overlaid.

I used to feel insecure about my hip dips, never wearing dresses and avoiding mirror pics but instead of letting it get to me, I took action and helped myself. You can build any body you want in the gym with the right exercises and dedication. Here’s what worked for me to target and reduce the appe

2357 likes

A tablet displays handwritten notes on "Fundamentals of Nursing: HIPAA Edition," outlining key points about the Health Insurance Portability & Accountability Act. Decorative stickers like a medical shield, "STUDY TIME," and a clock are overlaid on the screen.

This image defines HIPAA as the Health Insurance Portability & Accountability Act, emphasizing its role in protecting client privacy. It highlights that HIPAA rules are critical for nurses and are heavily tested on exams, detailing the first key point about sharing client information on a need-to-know basis only.

This image continues the HIPAA key points, advising against discussing client information in public areas, accessing unneeded charts, or sharing computer passwords. It also covers logging off computers, proper disposal of report sheets, and rules regarding client information releases.

Fundamental of Nursing-HIPAA edition

The fundamentals of nursing is one of the first subjects you will study in nursing school. Here are a few key points to know about HIPAA. . . . . . #nursing #nurse #nursingstudent #studywithme #phlebotomy

323 likes

A woman in athletic wear demonstrates a low lunge stretch, with text overlay "3 levels to deepen your HIP STRETCHES," indicating a guide for hip flexibility.

A woman demonstrates Level 1 of a low lunge hip stretch, placing her foot by her hands, pushing her chest forward for a flat back, and straightening her back leg.

A woman demonstrates Level 2 of a low lunge hip stretch, placing her elbows down by her front foot, pushing her chest forward, and straightening her back leg.

Hip stretches for better flexibility

Do you have go-to stretches that you’re always doing? If yes, work on increasing the intensity of your stretches! Try these levels of low lunge for a deep stretch of your hip flexors, hamstrings, glutes, and low back. Level 1 - low lunge. Start in a plank position and bring one foot up beside yo

577 likes

fix your form.. grow your hip dips🍑

this machine is definitely underrated! if dont right, this exercise is great for targeting your top outer glutes to give you more of a rounder shape! my main tip when doing this machine is having a slight hinge at the hips so you can focus more on the glute max muscle! keep this movement slow a

848 likes

A woman in a white top and brown shorts is on a yoga mat, with text "3 Yoga Poses For Hip Mobility" and "Swipe" indicating an instructional series.

A woman demonstrates Pigeon Pose on a yoga mat, with text explaining it targets hip flexors and glutes to relieve tension, held for 30-60 seconds.

A woman performs Mermaid Pose on a yoga mat, with text stating it stretches hip flexors and quadriceps, enhancing hip flexibility, held for 30-60 seconds.

✨🌿🧘🏽‍♀️3 Yoga Poses Hip Mobility

Pigeon pose, butterfly pose, and mermaid pose are yoga postures that enhance hip mobility by stretching and opening various hip muscles. • Pigeon Pose targets the hip flexors (like the psoas) and the glutes, especially the piriformis muscle, which can help relieve tension in the hips. • But

1077 likes

hip thrust tips that helped grow my glutes

Not being able to feel your hip thrust in your glutes can be very aggravating but good news is, it doesn't need to stay that way. Here are a few tips and small changes that fire my glutes up during hip thrust and really made me start seeing changes and development in my glutes. - make su

1024 likes

GOODBYE HIP PAIN👋🏼 Hip flexor workout

Do your hips cause you pain when you’re working out? If you feel a pinching sensation when doing squats, lunges, or any overall discomfort this workout can help! Strengthen your hips and work on your hip mobility with me⬇️ 1. 90/90 Start in a seat with your hands in front of you. Internal

42 likes

A woman demonstrates a hip thrust exercise at home, using a couch for support and holding a dumbbell on her hips. The image has text overlay 'how to hip thrust on your couch'.

A woman sits on the floor with her back against a couch, preparing for hip thrusts. Text overlays instruct to find a suitable couch height, place it at the shoulder blades, and position dumbbells on the hips with optional cushioning.

Two images show the hip thrust movement. The top image shows lifting slowly, placing weight on heels. The bottom image shows the top position, stabilizing weights with hands, squeezing glutes, and tucking the pelvis.

How to hip thrust AT HOME 🔥

There is no excuse to grow your glutes from home! One of my favorite exercises are hip thrusts, which can be performed with bodyweight or dumbbells. You may also use a sandbag if you have it available! Remember to choose a weight that challenges you! The images above are for demonstration purposes

1717 likes

The Hip Mobility Drills You’re Missing (But Need!)

Your squat depth ain’t just about the gym—it’s about moving through life without feeling stiff as hell. As you get older, you don’t just wake up one day and lose strength. What really happens? Your mobility slowly slips away, and you don’t even notice—until one day, bending down feels like a damn c

14.5K likes

A split image showing a person's glutes and hips from behind. The top half shows blue shorts with the text 'HOW I GOT RID OF MY hip dips'. The bottom half shows purple leggings with 'hip dips' indicated by an arrow.

A person's glutes and hips from behind in purple leggings, with the text 'after losing weight' and 'hip dips' indicating the visible indentation.

A person's glutes and hips from behind in blue shorts, with the text 'during a bulk' and 'gained fat in my hips: read caption!!!' pointing to the hip area.

HOW I GOT RID OF MY HIP DIPS 👀

sorry for the clickbait… truth is hip dips are bone structure & fat distribution 🦴 The difference between these two pictures is actually my body fat percentage I naturally gain/lose fat in my hip area due to genetics : 💙(blue shorts) I was bulking ~ focusing on gaining weight & put

6180 likes

Minimize Your Hip Dips with these Workouts 🏋🏾‍♀️🔥✅

For the girlies who struggle to love their hip dips, just know it’s completely okay to feel that way. 😌 I personally struggle to accept my hip dips especially when I lose weight. That gap around my thighs makes me feel uncomfortable at times 😣. What I’ve learned over the years is that hip di

7973 likes

Dynamic Pre Workout Hip Stretch

This dynamic stretch is a great full body (with an emphasis on hip) warm up for any workout. It's also great to do if you're just stiff. Dynamic movements prepare your muscles, joints, and connective tissues for the range of motion required during your workout. They also help get blood pump

407 likes

Hip Workout to Reduce Pain

Your hips are the base of movement, supporting everything from walking to running to standing to climbing stairs to sitting down and more. By targeting and strengthening your hip muscles, you not only enhance your overall stability and mobility but also reduce the risk of injury. Strong hips provid

352 likes

A woman demonstrates a hip thrust exercise using a couch as support and a pink weighted ball on her hips. The image is titled "how to hip thrust perfectly," showing her in the elevated position.

A woman sits on the floor against a couch, illustrating the initial setup for hip thrusts. Text advises starting without weight and ensuring the support surface is below the ribcage.

A woman sits on the floor, extending her arms to her heels to determine the correct foot placement for hip thrusts, aiming to target glutes effectively.

GET YOUR HIP THRUST PERFECT EVERY TIME 🍑🔥

Ever wondered how to get your hip thrust perfect every time? Follow this trick either at home or gym to get your glutes poppin! Remember to avoid overextending your hips - this is a common mistake I see. Also, if you can’t feel it in your glutes, put the weight in your heels to avoid your quads fro

6975 likes

This image illustrates five exercises to build side glutes for an hourglass figure: Side Leg Raises (30x3), Fire Hydrants (30x3), Clamshells (30x3), Hip Thrusts (30x3), and Side Lunges (20x3). Each exercise is shown with a simple human figure demonstrating the movement.

Reduce the appearance of hip dips.

☀️Day One: Was hard as hell. Ugh. My hips have such crap mobility. I don’t realize how bad it was. So moving forward i always do a warm up. 🔥Warm-up : I just do a few stretches that loosens up the hips. Like some yoga poses. I hold for 15-30. Or just until it starts to hurt past my comfort leve

5188 likes

LETS GET RID OF HIP DIPS

add these stretches and exercises to your glute day!! #hipdip #hipdipsworkout #fitnessjourney #lemon8fitness #gluteworkout #gyattt #growglutes #dreambody #gymlifestyle #gym

4668 likes

A woman in pink leggings and a blue sports bra stands in a gym, facing away from the camera. Text overlay reads "Hack the hip abduction (from home)", highlighting glute exercises.

A woman on all fours demonstrates the "Fire Hydrants" exercise, wearing pink leggings and a pink resistance band around her thighs.

A woman performs "Standing Abductions" while holding onto gym equipment, wearing pink leggings and a pink resistance band around her thighs.

ROUND GLUTES FROM HOME✨Hip Abduction Alternatives

With a lot of us traveling during the holidays, it’s only fitting to share some gym free glute alternatives so you can grow a gyatttt over winter break… at home, in a hotel room, or wherever you are in the world! Each of these exercises mimic the same movement as the hip abduction machine. Thes

239 likes

Hip Thrusts: Do’s & Don’ts✅🚫

✅ DO’s: ✔ Position your upper back correctly– Rest your upper back on a bench, with the edge aligned just below your shoulder blades. ✔ Keep your feet planted– Feet should be hip-width apart, knees at a 90-degree angle at the top. ✔ Engage your core & glutes– Brace your core and focus on s

306 likes

Try this JUICY HIP STRETCH

If you're struggling with tight hips, hip pain, or a stiff lower back, this stretch is essential. Focus on sinking deep into the hip and breathe deeply for three to five breaths on each side. Incorporate it into your daily routine for a noticeable improvement in hip mobility and reduced discomf

56 likes

Ease Hip Tightness, Reduce Back Pain !

Your hips and back need this! If your hips are tight, your back will hurt. This exercise will help open things up and reduce your pain!🎯 You can also try this sitting a couch or with a pillow instead of a ball.🫶🏼 Save This Video For Your HomeWorkout and Comment if You Tried It ! 💗 #hipstr

2633 likes

A woman demonstrates the top position of a dumbbell hip thrust, with her shoulders on an elevated surface and hips raised. The image is titled 'HOW TO HIPTHRUST BEGINNERS GUIDE'.

A woman sits on the floor with a dumbbell on her hips, demonstrating the starting position for a hip thrust. Text instructs to grab a suitable dumbbell and place shoulder blades on an elevated surface.

A woman performs a hip thrust, showing the elevated hip position with knees at a 90-degree angle. Text emphasizes thrusting hips forward and aligning chest and hips without arching the back.

HOW TO HIPTHRUST 101 (BEGINNERS GUIDE)

if you’re new to the gym and aren’t sure how to properly do a hipthrust, this will help! Since the machine or a barebell may seem a big intimidating, let’s start with a dumbbell to make sure we have the form down. First: - grab a dumbbell that’s not too heavy, but also not too light (25-30 p

189 likes

A gray infographic titled "HIP AND BACK RELEASE" displays 12 illustrated stretches for hip and back mobility. Each stretch, including Spinal Rotation, Butterfly Sit, Cat & Cow Pose, Downdog, Deep Lunge, Lizard Lunge, Cobra Stretch, Pigeon Pose, Frog Stretch, Camel Pose, Supine Spinal Twist, and Happy Baby, is shown with a black silhouette of a person performing it and its name. Instructions advise completing 3-5 deep breaths for each stretch, and a disclaimer about consulting a physician is at the bottom.

Hip and back stretches.

Here a visual I found when trying to stretch. I’ve been a lot less active the last few years. So when I got back into working out I could see the lack of mobility I had and it sucks. Better mobility makes working out so much easier. I’ve been doing these stretches before working on my side gl

387 likes

A woman performs a hip thrust exercise in a gym, with text overlay indicating a hip thrust form check and the importance of foot placement for muscle targeting.

A woman demonstrates hip thrusts, showing how different heel placements target specific muscles: blue arrow for hamstrings, green for glutes, and pink for quads.

A woman performs a hip thrust, with arrows highlighting key form cues: maintaining a neutral spine and keeping feet firmly planted on the floor.

struggling to feel your glutes during hip thrust?

foot placement makes a HUGE difference in what muscle you will feel during your hip thrust. If you're doing hip thrust, you are most likely wanting to target your glutes but most people struggle and feel it in either their hamstrings or quads. If you place your heels farther out (blue arrow

27 likes

HACK YOUR HIP THRUST FOR GLUTE GROWTH🍑

the amount of times i’ve readjusted myself against the bench for hip thrusts until it ✨just felt right✨… at this point i have lost count😂 if you want to save yourself some time, try this little hack when setting up for hip thrusts because it really makes ALL the difference🙌 #Lemon8partner #

326 likes

Tired of Constant Hip Pain? Try This!✨

Did you know improving hip mobility can make you more glute-dominant during weightlifting? 🍑 These 4 exercises are designed to loosen things up and strengthen your core! 🏋️‍♀️ ✅ Boost hip mobility ✅ Improve core stability ✅ Release tight hip flexors Take just 1 minute for each movement a

521 likes

A collage titled '4 Stretches for Hip Mobility' featuring a woman demonstrating four different hip stretches: a deep squat twist, pigeon pose, a lying figure-four stretch, and a seated straddle stretch. A cat is visible in the top left panel.

A woman demonstrates 'Stretch #1' for hip mobility, starting in a deep squat and then twisting her body by dropping her knees to the right and left sides. A cat is visible in the background.

A woman demonstrates 'Stretch #2', the Pigeon Pose, on a gray carpet. She is seated with one leg bent forward and the other extended straight back, stretching her hip and IT band.

4 Stretches for Hip Mobility

Looking for some stretches to open up your hips? Give these a try! Stretch #1 : Start in a Deep Squat position. Drop your knees down to the ground to the right side (creating a twist in your body) and then perform the same twist on the opposing side. HOLD for 10 seconds & Repeat 8-10 ti

2030 likes

Stretch Your Hip Flexors 🧘🏽

Beginner Hip Flexor Stretch Routine Time: 8-12minutes Do this 3–5x per week for best results! 🔥 1. ❤️‍🔥 Standing Hip Flexor Stretch – 30 sec each side • Stand tall, step one leg back into a lunge. • Tuck pelvis slightly, keep chest lifted. • Feel the stretch

874 likes

A woman in pink workout attire stands in a gym, viewed from behind, with text asking, 'TIRED OF HIP DIPS?'. A white arrow highlights the hip area, suggesting a focus on glute shaping.

A woman performs a hip abduction exercise on a machine with a forward lean, targeting the glutes. Text overlay reads 'HIP ABDUCTION with forward lean', with an arrow emphasizing the glute engagement.

A woman performs a glute-biased Bulgarian split squat with a dumbbell, using a plate deficit and forward lean. Text details the exercise as 'glute bias BULGARIAN SS' with form cues.

3 MOVES TO GET RID OF HIP DIPS AND ROUND UR GLUTES

Hip dips are beautiful and nothing to be ashamed of! With that said, a lot of my girlys come to me requesting that i help them create a more rounded shape in their glutes🤌🏼 At the end of the day, we all have our “things. For me, for instance, it’s correcting my rib flare. Some women love their r

265 likes

Try these 3 moves to FIX hip dips!

Try these 3 moves to FIX hip dips! **Disclaimer:Now hip dips depend on our bone structure, we can’t change that. Trust me I wish I had a magic wand to remove them completely 🪄BUT we can fill in the muscle around our hips to create that CURVY look🤌🏾 after these moves my side glutes were on 🔥 Try the

332 likes

Hip Dip/Rainbow Plank Tutorial

Basic Bodyweight Tutorials: Ab Series Let’s learn how to do hip dips! #abworkout #fitgirl #fitnesstrainer #beginnerworkout #exercise

125 likes

A person in a black sports bra and pink shorts takes a mirror selfie, with text overlay "HOW TO FILL IN HIP DIPS & GET A SMALL WAIST FAST" and "Diet, workouts & beauty secrets that actually work."

A person in a black sports bra and pink shorts takes a mirror selfie, with text overlay listing glute- and hip-filling foods, three exercises, and hip massage recommendations.

A person in a black sports bra and pink shorts takes a mirror selfie, with text overlay "MORNING DETOX DRINK" and its ingredients: warm lemon water, cayenne, and honey.

How I Filled in Hip Dips + Small Waist

Want curvier hips & a snatched waist? Try these easy, natural tips! 💖✨ Save this & start your glow-up routine today! #bodygoals - - - #bodytransformationinprogress #theofficialnaja #wellness #hipdips

1017 likes

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