Courtney “C3” Wright

419 followers

Follow

Follow

Follow

0 saved

1

10

A few reason to add hip thrust. Must watch

#bodytransformation #fitness #hipthust #lGDUB #letsgetwright

2025/1/12 Edited to

Hip thrusts are a powerful exercise that primarily targets the gluteal muscles, including the gluteus maximus, medius, and minimus, along with engaging the hamstrings and core stabilizers. They’re highly effective for building strength and muscle mass in these areas, which helps improve overall lower body performance. One of the reasons I love hip thrusts is how they contribute to better hip extension and pelvic stability, which are crucial for athletic movements like running, jumping, and lifting. Many people overlook hip strengthening in their routines, but incorporating hip thrusts can aid in injury prevention by balancing muscle activation around the hips. Using equipment like the Nautilus hip thrust machine, which I've found to be comfortable and easy to use, can help maintain proper form and provide consistent resistance. This ensures you target the muscles more effectively and reduce strain on the lower back. A tip I found particularly useful is performing hip thrusts after mobilizing the hip flexors. Tight hip flexors can limit hip extension, so warming them up beforehand allows for a fuller range of motion and better muscle activation during the thrust. Additionally, incorporating resistance bands around the knees while doing hip thrusts can increase activation of the outer hips and glute medius, further boosting muscle balance and hip stability. For females especially, hip thrusts can enhance posture and support the pelvic floor, contributing to better functional strength and endurance during daily activities. Whether your goal is bodybuilding, toning, or rehabilitation, hip thrusts offer versatile benefits. In my experience, consistency with hip thrust workouts led to noticeable improvements in both strength and aesthetics. I highly recommend adding hip thrusts to your routine for a balanced, effective workout that targets often neglected muscles and promotes long-term hip health.

Related posts

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

4608 likes

smith machine hip thrust tutorial!! 🍑🔥

#gym #smithmachine #hipthrust #gymgirlie

1464 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

6979 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

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

1716 likes

HOW TO HIP THRUST

If you’re struggling to increase your weight or feel your thrusts in all the wrong places, you might be making some of these common mistakes. We want: ✅knees at 90 degrees ✅deep core engaged ✅movement initiated by glutes If you have specific form questions for your hip thrust comment and I can

104 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

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

A woman in workout attire takes a mirror selfie in a gym with purple lighting. Text overlay reads 'DUMBBELL ONLY HIP THRUST CIRCUIT' and 'Lemon8 @denisehamdan', indicating a workout guide.

Two panels show a woman demonstrating the starting and raised positions for 10 regular hip thrusts using a dumbbell on her hips, in a gym setting.

A woman holds the top position of a hip thrust with a dumbbell on her hips, illustrating a 10-second hold as part of a workout circuit in a gym.

DUMBBELL ONLY HIPTHRUST CIRCUIT 🍑

if you’re a beginner in the gym and want to target your glutes, or only have dumbbells on a lower body day, try this dumbbell only hipthrust circuit!! First, grab a medium to heavy dumbbell and place on your hips (I have a separate post on hipthrust form if you need help) The workout: - sta

150 likes

5 exercises you MUST do for your weight loss goals

Sets and Reps 🔥 When selecting exercises for women I always consider two things: 1️⃣: Incorporating movements that keep you mobile and functional for healthy living 2️⃣: Adding exercises that target your rogrm areas like, thigh, back and belly fat! This is an example of a few of the ex

1788 likes

THE ONLY HIP THRUST HACK U NEED✨

i’ve said it before and i'll say it again, its sooo easy to set up for hip thrusts with simple visual cues like this! #beginnergymtips #homeworkout #glutesathome #glutegrowingtips #gymgirl

95 likes

A woman with a muscular back and glutes, wearing a teal sports bra and shorts, stands facing away from the camera in a gym. Text overlay reads "hip thrust technique for a BUBBLE BUTT" with arrows indicating glute shape.

A woman performs a hip thrust exercise in a gym, with a barbell across her hips. Text overlay says "Instead of... PUSHING the bar (too much tension in your arms)" with an arrow pointing to her arms.

A woman performs a hip thrust exercise in a gym, with a barbell across her upper thighs. Text overlay says "Try... Placing the bar a bit higher Use your arms as little as possible or use an underhand grip" with arrows indicating bar placement and arm position.

HIP THRUST TECHNIQUE THAT 10X MY GLUTES✨

it’s all in the technique bestie🤌🏼 in order to see the most results from your lifts, you must be paying CLOSE attention to the mechanics of the movement, and fully using the mind-muscle connection🙌 i know it sounds silly because it’s such a small adjustment, but these are the details that matter mo

89 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

188 likes

A woman in a gym, wearing black workout attire and a light blue resistance band around her thighs, demonstrates a hack for hip thrusts. The text overlay reads, 'HACK TO MAKE YOUR HIP THRUST BETTER'.

A woman sits on a gym bench, holding a dumbbell on her lap, with a light blue resistance band around her knees. The text overlay instructs to 'place a thick resistance band around the knees!'.

A woman performs a hip thrust on a gym bench, holding a dumbbell, with a light blue resistance band around her knees. The text advises to 'keep knees stable and spread apart throughout the set' for increased resistance and glute challenge.

trick to improve your hip thrust

I LOVE using this little trick with my hip thrusts especially if I’m working with lighter weight or only have a light dumbbell! I add in this band to create more resistance and let me tell you it makes the booty BURN 🤌🏼🔥 another tip ✨ add in some pulses at the end and hold about 10 seconds unti

61 likes

Hipthrust For Beginners + Smith machine

If you've been doing glute bridges on the Smith machine but still can't feel it in your glutes, this video is for you. I'm breaking down everything you need to know from foot placement to bar position to finally feel your glutes activate. This is for the girls who are tired of feeling i

119 likes

MUST KNOW TIPS for SMITH MACHINE HIP THRUSTS🍑🤷🏼‍♀️✔️

Smith machine hip thrusts are a game-changer for glute growth, but it’s all about the right setup and form to get the most out of them. Here are my must-know tips to really feel it in the glutes: 1. Foot Placement: Keep your feet hip-width apart and make sure they’re positioned so that your sh

57 likes

Hip Thrust with me 🍑 🍑 🍑

Warm up: Kickbacks x 25 each leg Glute Bridge x 30 Sets: 3x 8.8.8 method 8 hip thrust 8 pulse at the top 8 hold at the top banded abductions 😮‍💨 #glutestrength #glutes #gluteworkout #lowerbodyday🍑 #gymmotivation

14 likes

Single Leg Hip Thrust = Glute Growth Secret 🍑

This move is a glute burner 🔥 Why I love it: ✨ Targets each glute individually ✨ Improves balance & stability ✨ Builds strength and shape Tips for best results: ✔️ Drive through your heel ✔️ Pause at the top ✔️ Slow controlled reps ✔️ Keep core engaged Trust me… your glutes will feel

15 likes

Glutes not growing? Fix your hip thrust like THIS 🍑

Glute growth isn’t about heavier weight… it’s about better control 🍑 What changed everything for me: • Full lockout at the top • 2–3 second squeeze • Slow and controlled lowering Once I focused on this, my glutes finally started growing 🔥 Save this for your next leg day ✨ #glutegrowth #

3 likes

A woman demonstrates a hip thrust exercise in a gym, with text overlay "HIP THRUST TIPS to grow the glutes." She is positioned on a bench with a barbell across her hips, ready to lift. The image highlights tips for glute growth.

A woman sets up for a hip thrust on a machine in a gym, with weights loaded. The text overlay instructs to "get yourself ready! whether your using a barbell, dumbbell, or machine apply the appropriate weight and set yourself up!"

A woman is in the starting position of a hip thrust on a machine. The text overlay advises on form: "you want to have your feet around shoulder width apart and your toes externally rotated. keep your chin tucked and your spine neutral. bring the weight down slowly"

how to master the hip thrust to grow those glutes🍑

in my opinion and mostly likely the majorities opinion, the hip thrust is one of the top exercises for growing the glutes! it is classified as a compound lift that focuses on the glutes and a little hamstrings! this can also be a difficult exercise to get the hang of. there is a lot of tips and

43 likes

Fix your hip thrust!

A small tweak that goes a long way! 🍑 #glutegrowth #fatlosstips #gluteworkout #lemon8fitness

372 likes

LEARN HOW TO HIP THRUST

Chin tucked core engaged braced heels directly below your knees tension in glutes AT ALL TIMES DO NOT have your feet too far forward you'll feel it in your hamstrings & DO NOT have your feet too close, you'll feel it in your quads. #lemon8partner #workout #glutes #glute

52 likes

how to hip thrust properly 🫶

#gymptips #gymmoviation #exercisesforwomen #bodytransformation #gluteworkout

150 likes

Fix Your Hip Thrust for REAL Glute Growth 🍑🔥

Most people rush hip thrusts… that’s why their glutes don’t grow 🍑 Do this instead: 👉 Full lockout 👉 2–3 sec squeeze 👉 Slow control down Feel glutes, not lower back 🔥 Try it next leg day 👍 Like & Subscribe for more simple gym tips #glutegrowth #hipthrust #bootyworkout #fitnesss

2 likes

🍑 Do You Know How to Properly Hip Thrust? 🍑

Hip thrusts are one of the best exercises for building stronger, more powerful glutes—but only if you’re doing them correctly! 👀 Here are a few key form tips: ✅ Keep your chin tucked ✅ Keep your ribs down ✅ Drive through your heels ✅ Squeeze your glutes at the top ✅ Lower with control

91 likes

Hip thrust machine

Fighting for my life at 295lbs #lifting💪🏼 #booty builder or hip thruster #glutepump #liftingheavy #bootybuilder

2 likes

A woman is seated on a hip thrust machine in a gym, with text overlay 'FIX YOUR FORM hip thrust edition...' and 'Lemon8 @pfallisfit'. She is preparing for the exercise.

A woman demonstrates incorrect hip thrust form with an anterior pelvic tilt, indicated by an arrow and 'NO, NO'. Text advises 'STOP DOING THESE THINGS' and explains the error.

A woman demonstrates correct hip thrust form with a tucked chin and engaged core, shown with arrows. Text advises 'DO THESE THINGS INSTEAD' for proper glute targeting, including an inset image.

FIX YOUR FORM - HIP THRUST EDITION

FIX YOUR FORM - HIP THRUST EDITION 👇🏼 STOP DOING THESE THINGS❌ anterior pelvic tilt AKA poking your butt out and rotating your hips, chin is untucked... do these things instead ✅ keep chin tucked, keep pelvis directly under rib cage throughout entire movement and core is engaged, knees sho

29 likes

Hip Thrust Glute Squeeze

Spinal hyperextension is when the spine is overarching during a hip thrust, deadlift, or back extension. Even thought it’s hard for me to overarch during a hip thrust I hope that you can see the slight difference. Overarching compromises performance and can cause injury. While doing a hip thrus

158 likes

KAS THRUST V HIP THRUSTS✨ Which One For Glute Growth?🍑

35 likes

A woman in athletic wear kneels beside a weight bench, pointing to her glutes. Text overlay reads: 'IF YOU'RE NOT FEELING YOUR GLUTES DURING A HIP THRUST... TRY THIS INSTEAD!'

A woman sits on the floor, demonstrating leg placement for a hip thrust. Text overlay states: 'Legs slightly out from shoulder width apart.'

A woman sits on the floor, showing foot positioning with toes pointed slightly out. Text overlay reads: 'Toes pointed slightly out.'

Not feeling your glutes during a hip thrust…

🤯 Hip thrust game changer for my girls who need to feel it in their glutes! This little tweak will emphasize more hip external rotation so that your glute fibers are shorter at the top of the exercise when you are squeezing and begging for your glutes to grow! 🙏🏻 #lemon8partner #glutegains

58 likes

HOW TO HIP THRUST

#hipthrusts #hipthrusttips #gluteworkout #howtohipthrust

22 likes

A woman performs a hip thrust exercise, lying on a bench with a dumbbell placed on her hips. A resistance band is wrapped around the dumbbell, cushioning it against her body for comfort during the workout.

A woman kneels on the floor, demonstrating how to wrap a resistance band around two dumbbells. The text overlay instructs to wrap the band around dumbbells to place over hips for hip thrusts.

A woman in a hip thrust position adjusts a dumbbell, wrapped with a resistance band, to sit comfortably at the bend of her hips. The text instructs to adjust the setup for proper placement.

Hip Thrust Hack

Struggling with uncomfortable hip thrusts at home? Try this simple hack using a resistance band and dumbbells for better support and a more effective workout! No barbell needed, just grab your HERA band and level up your glute gains. Save this for your next lower body session! #glutesat

198 likes

🚨NEW 1-WEEK HIP THRUST CHALLENGE STARTS TOMORROW! 🚨

Are you ready to grow your glutes from home OR the gym? 🍑🔥 For the next 7 days, we’re focusing on one of the most effective glute-building exercises: HIP THRUSTS. ✨ Beginner friendly ✨ Can be done at home ✨ Can be done in the gym ✨ Focus on glute growth, strength, and consistency The go

7 likes

Peach Class 🍑 - Hip Thrust

Welcome to peach class! Let’s talk about some of my favorite glute building movements.

2 likes

Hip Thrust!!!!🍑

If you really wanna feel them glutes burn..... Add this to your routine!😉 #thickthighssaveslives #unfiltered #glutes #planetfitnessworkout

27 likes

Training with the inventor of the HIP THRUST 🍑

Soooo the inventor of the hip thrust is my new coach and I am beyond blessed 😭 we’ve been starting off slow with corrections of form and tempo. I am so excited to see my progress moving forward and continue to learn from the best! 🥹🥳💖 want to transform your mind and body? Comment ✨GLOW✨ below an

32 likes

perf hip thrust form

If you’re looking to grow that booty girl you better master the hip thrust!! Form is so important here as well as tempo and mind to muscle connection! For girls, we can typically lift a lot heavier in this exercise than we realize : but what’s important if you’re lifting heavy, are you movi

46 likes

THE ONLY HIP THRUST METHOD U NEED IN 2036✨

the first thing i’m taking w me into 2026: this hip thrust technique 🤌🏼 the girlies training w me on the app KNOW the juicy gains that come from this (combined w my 12 week challenge structure)🙌 let me know if u try it!

29 likes

A woman in a gym performs a hip thrust exercise on a machine, with text overlay "KILLER HIP THRUST SUPERSET" indicating a glute workout. She wears headphones and athletic wear.

A split image shows a woman demonstrating the starting and peak positions of a regular hip thrust exercise on a machine, with text "START WITH 10 REGULAR HIP THRUSTS".

A woman holds the top position of a hip thrust exercise on a machine in a gym, illustrating the "10 second hold" part of the superset workout.

KILLER HIPTHRUST SUPERSET (MUST TRY)

yall have GOT to try my favorite glute day workout for a juicy pump!! the 10x10x10 is my favvvv the workout: - 10 regular hipthrust - 10 KAS glute bridges - 10 second hold repeat circuit 3-4 times!! save and try this next time you have a lower body day and watch your glutes burnnnn

46 likes

See more