Denise Hamdan 🤍

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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 pounds is generally a good start)

- lean back and place shoulder blades on an elevated surface

- thrust hips forward, and keep your legs and knees at a 90° angle

- make sure your hips and chest are ALIGNED so you’re not over extending your back

- squeeze your glutes and push through your heels during the exercise

- keep your chin TUCKED into your chest and keep eyes looking straight ahead, try not to look up.

Do this with your next leg/glute day, 3 sets of 10 reps!!

#howtohipthrust #hipthrustbeginner #beginnerlegworkout #beginnergymtips #beginnergymgirl #beginnergymworkout #workoutsplit #legday #hipthrustform #formtips

2024/8/2 Edited to

Hip thrusts are a crucial exercise for enhancing glute strength and overall leg development. When starting, use a manageable weight, such as a 25-30 pound dumbbell, to master the technique. Focus on proper alignment by keeping your shoulder blades on an elevated surface and maintaining a 90° angle with your knees. This alignment prevents strain on your lower back and maximizes the effectiveness of the exercise. Remember to engage your glutes throughout the movement and avoid overarching your back. Keeping your chin tucked and eyes fixed ahead are essential for maintaining good posture during the lift. Incorporate 3 sets of 10 reps into your leg day routine for optimal results. Additionally, consistency and gradual progression in weight will enhance muscle growth and strength over time. Hip thrusts can be paired with other lower body exercises for a comprehensive workout. Feel confident as you embark on your fitness journey—perfecting your hip thrust form will build a solid foundation for your gym experience! For further refining your workouts, consider joining beginner fitness forums or groups to share experiences and tips with others. Engaging in community discussions can provide additional motivation and insights into optimizing your technique.

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