Thank You ThrustFest 🫶 and th | Video published by Max/Syd/Bolt | Lemon8

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Thank You ThrustFest 🫶 and thank you Beren for recording this moment!

#dragking #sydprescott #thrustfest #dragmonster #dragula

2025/7/15 Edited to

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A woman demonstrates the proper form for a hip thrust, with her mid-back against a couch and hips elevated, illustrating the exercise technique for glute workout.

Two panels show the initial setup for a hip thrust. The top panel shows aligning the mid-back with a couch. The bottom panel shows extending arms to touch heels, preparing for the exercise.

Two panels illustrate the hip thrust execution. The top panel shows the starting position. The bottom panel shows the woman lifting her hips, driving through her heels, and squeezing her glutes.

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

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Gym BBL builder Workout🍑

We building our glutes from the bone up over here…. No cheating 🙅🏾‍♀️This leg day routine will have you walking around with a wagon!!🤭😭😭😭 Workout deats ↓ 🫶🏾 (2 sets of 12, 3rd set till failure) 1. Cable squats 2. Rdls w. Single leg rdls (8 on each leg) 4. Hipthrust 5. Sumo squats w. Sumo

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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

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smith machine hip thrust tutorial!! 🍑🔥

#gym #smithmachine #hipthrust #gymgirlie

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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

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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

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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

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🍑 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

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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

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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

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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

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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 #

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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

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how to hip thrust properly 🫶

#gymptips #gymmoviation #exercisesforwomen #bodytransformation #gluteworkout

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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

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Workout Routine to Get Toned and Sexy by Summer☀️🍑

☀️6 Days a Week + Active Recovery Plan☀️ ✨Day 1: Glutes and Abs✨ ✅Glutes: Squats - 4 sets of 12 reps Smith Machine Hip Thrusts - 4 sets of 10 reps Bulgarian Split Squats - 4 sets of 12 reps each leg Single Leg Leg Press - 3 sets of 15 reps each leg Glue Extensions - 3 sets of 15 reps

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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

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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

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Hip Thrust!!!!🍑

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

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A graphic titled "THIS OR THAT" asks "Machine or Free Weights Which is better for GLUTE GROWTH?" showing a person's legs on a leg press machine, with cartoon characters and arrows pointing to the options.

A comparison graphic showing a Barbell Hip Thrust on the left and a Smith Machine Hip Thrust on the right, with a "VS" in the middle. Text indicates to see the description for explanation.

A comparison graphic showing a Split Squat on the left and a Single Leg Leg Press on the right, with a "VS" in the middle. Peach emojis and decorative lines are also present.

Which Exercises Build Your Glutes More?!🍑

❓Barbell Hip Thrust vs. Smith Machine Hip Thrust: 🍑Better for Glute Growth: Smith Machine Hip Thrust 🍋Explanation: The Smith machine allows for proper form, greater weight progression, and decreased risk of injury, providing optimal conditions for tearing and growing the glute muscles. It als

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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 #

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Peeps, you don’t have a booty because you’re simply not using it right. I see you all out there hip thrusting heavy weight like a boss… & I love that for you! Now let’s make sure you’re not just moving weight but actually applying it to growing us all a 🍑🙌

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A woman in a brown workout set stands next to a squat rack, smiling, with the text "100 REP Hip Thrust Challenge" overlaid, introducing the workout.

A woman performs 20 barbell hip thrusts, with her lower body and the weighted barbell visible, demonstrating the first exercise of the challenge.

A woman performs hip thrusts with two dumbbells on her hips, illustrating "10 b stance hip thrusts on each side" as part of the challenge.

100 REP Hip Thrust Challenge

You can use any weight that is challenging enough to you or do it without weight. It is a super tough one! If you don’t have a bench, use your sofa or a chair. THE CHALLENGE ▫️20 hip thrusts ▫️10 b stance hip thrusts on each side ▫️20 1 1/2 hip thrusts ▫️10 single leg hip thrusts on each si

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Difference between hip thrust & KAS glute bridge✨

#hipthrust #gluteworkouttips #glutesworkout #glutes #lowerbody

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Are Glute Bridges & Hip Thrust the same?

I used to think glute bridges and hip thrusts were the same thing 😅 But once I learned how to use both intentionally, everything changed. 💕 Glute bridges = control & activation (perfect for warm-ups) 🍑 Hip thrusts = strength & growth (perfect for your main lift) Both have their pl

31 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

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Fix your hip thrust!

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

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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

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Hip thrust machine

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

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

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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

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B-Stance Hip Thrust

Save this for your next leg day #legworkout #gym #women #moveyourbody #fyp

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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

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A side-by-side comparison of a woman showing her glute transformation, labeled 'Before' and 'After', highlighting the results of 4 glute-toning workouts.

A woman demonstrating RDLs (Romanian Deadlifts) with a dumbbell, emphasizing keeping the weight close, pushing hips back, and pushing through heels.

A woman demonstrating Sumo Squats, with instructions to keep feet in a slight V, back straight, hinge at hips, and push through heels.

My fave Glute exercises 🍑

These are 4 of my absolute favorite and STAPLE glute exercises that helped tone mine 🍑. You can literally build the realistic body of your dreams (with genetics in mind) all it takes in a structured plan and consistency! RDLs 4 sets of 10 reps Sumo Squats - 4 sets of 10 reps Back Extensions

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Hip-thrust set up hack that targets your glutes!

Easy hip-thrust set up hack that targets your glutes! Save this drill for later🔥 Make sure your knees are making a 90 degree angle, keep your chin tucked and engage your core. #embracevulnerability #lemon8challenge #hipthrust #glutes #glutesworkout #glutegrowth #fitnesstips #

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Glutes on fire 🔥 3 sets — 8 reps Each rep = hold at the top for that number of seconds (rep 1 = 1 sec hold… rep 8 = 8 sec hold 😵‍💫) 👉 Want more of a challenge? • Add a band • Go lighter and go back down: 1 → 8 → 1 👀 Your ass will thank you later… or not 😭🍑 #GluteBurn #HipThrustChallenge

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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

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