325 followers

Follow

Follow

Follow

0 saved

6

10

Hip Thrusts

These are a staple in my workout routine.

#hipthrusts #hipstrength #glutes #glutegains #workoutroutine

2025/7/15 Edited to

Hip thrusts are an essential exercise targeting the gluteal muscles, known as the largest and most powerful muscles responsible for hip extension and overall lower body strength. This movement is highly effective for improving hip strength, which is vital for athletic performance, injury prevention, and everyday functional movements. By focusing on hip thrusts in your workout routine, you activate the gluteus maximus, medius, and minimus thoroughly, promoting balanced muscle development. Performing hip thrusts properly involves positioning your upper back on a bench or elevated surface while your feet remain flat on the floor, then thrusting your hips upward by squeezing the glutes at the top of the movement. This form ensures optimal muscle recruitment and reduces strain on the lower back. Integrating progressive overload by increasing weights or repetitions can aid in continuous muscle growth and enhancement of hip strength over time. Beyond aesthetics and muscle gains, hip thrusts contribute significantly to improved posture, enhanced sprinting ability, and greater stability in activities such as running, jumping, and lifting. Incorporating hip thrusts into a comprehensive workout routine alongside squats, deadlifts, and lunges can amplify overall lower body power and function. For best results, focus on controlled movements, pause momentarily at the peak contraction, and maintain core engagement throughout each repetition. This approach helps in maximizing glute activation and ensuring the exercise contributes effectively to "#glutegains," "#hipstrength," and "#workoutroutine" goals. Regular incorporation of hip thrusts can lead to noticeable improvement in strength, endurance, and appearance, making them a staple for fitness enthusiasts aiming for enhanced hip and glute performance.

Related posts

let’s hit a GLUTE focused LEG DAYYY while traveling!!! ⚡️🎧 the moves to grow (besides pushing yourself to failure!!!) 1. Hip thrusts 🔐🔐🔐 2. Glute focused leg press 3. Hack squat good mornings 4. Frog pumps on the smith 5. Abduction triple set Working out away from home can be a struggle

18.5K likes

Glute not growing? try these! 🙂‍↕️

By incorporating these 5 glute exercises, you’ll hit every part of the glutes for maximum growth: Hip thrusts, cable kickbacks, barbell RDLs, reverse frog pumps, and glute-biased hyperextensions each target the glutes from different angles—covering strength, stretch, and full activation. Try this

1163 likes

-8 full range hip thrusts where you go through the complete range of motion -8 partial range hip thrusts -8 sec holds

6620 likes

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,

4732 likes

A woman in a black sports bra and green shorts takes a mirror selfie in a gym, standing next to a Smith machine. Text overlay reads "GROW UR BOOTY AND Keep Tummy Slim," with peach emojis and arrows highlighting her glutes and waist.

A workout plan for "Day 1: Glute Power & Strength" lists exercises like Barbell Hip Thrusts and Leg Press with sets and reps. Below, line drawings illustrate various leg and glute exercises, including leg presses and step-ups.

A workout plan for "Day 2: Glute Isolation Day" lists exercises such as Smith Machine Glute Bridges and Dumbbell Romanian Deadlifts with sets and reps. Line drawings depict various glute and leg exercises, including glute bridges and cable abductions.

Body sculpting Glute Workout & Ab Circuit🔥🍑✨

There’s a common belief that if you want to grow your glutes, you have to bulk up and gain weight—but that’s far from the truth! You can build strong, well-rounded glutes while keeping your waistline tight and slim. The secret lies in smart workout choices, focusing on specific muscles, and maintai

4400 likes

1 DUMBBELL GLUTE WORKOUT (NO HIP THRUSTS) ♡

***You can use multiple weighted dumbbells for this workout if needed (example: you need a 15 pound dumbbell for the good mornings but a 40 pound dumbbell for the sumo squats) *** Workout details below: - sumo squats with a pulse (4x10) - b-stance RDLs (4x8 each leg) - curtsy lunges (4x8 ea

2428 likes

A woman in a white dress holds a cake, with text "FROM PANCAKE TO A STACKED CAKE GLUTE GROWTH Workouts For Ultimate Glute Activation." Arrows point from the cake to her glutes, symbolizing glute transformation.

An anatomical illustration highlights the gluteus maximus muscle in red, accompanied by a list of 10 exercises designed to target and strengthen this muscle.

An anatomical illustration highlights the gluteus medius muscle in red, accompanied by a list of 10 exercises designed to target and strengthen this muscle.

Maximize Your Glutes: Compound Exercises for the 🍑

Here’s a breakdown of the best exercises for each glute muscle so you can sculpt, strengthen, and grow your 🍑 with precision: 🍑 Gluteus Maximus The powerhouse for booty size and strength—mainly responsible for hip extension. Top Exercises: 1. Barbell Hip Thrusts – king of glute activati

5118 likes

The 8-8-8 method is NO JOKE!! -8 full range hip thrusts where you go through the complete range of motion -8 partial range hip thrusts -8 sec holds after the hold is complete is when you will count it as 1 set Do 3-4 sets I do this every single Glute day 🔥🍑 Do you have any question

16.1K 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

102 likes

ROAD TO BBL ALLEGATIONS 🍑

3 LEG + GLUTE EXERCISES that’ll have you facing BBL ALLEGATIONS 🍑 Back Squats 🍑 Kneeling Hip Thrusts 🍑 Hip Thrusts #legday #glutes #glutegains #growglutes #bblallegations

5311 likes

smith machine hip thrust tutorial!! 🍑🔥

#gym #smithmachine #hipthrust #gymgirlie

1421 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

2149 likes

A woman in a green bikini stands on a balcony overlooking the ocean, holding a pineapple. Overlay text reads "5 Exercises You NEED for a Big Booty Thick Thighs," with arrows highlighting her glutes and thighs, promoting a workout guide.

The image details "Barbell Squats" with instructions and rep ranges. An anatomical illustration shows a woman performing the exercise, highlighting the engagement of her quads and glutes.

The image describes "Leg Press" with instructions and rep ranges. An anatomical illustration depicts a woman using a leg press machine, emphasizing the quad muscles.

5 Best Exercises for Juicy Glutes & Thick Quads🍑🔥🍖

Why You Shouldn’t Neglect Your Quads – Even If You're Glute-Obsessed ❤️‍🔥Let’s be real: quads don’t always get the love and attention they deserve, especially if you're anything like me and more focused on building those glutes. Personally, I’ve always been about growing and shaping

2542 likes

A woman performs a machine hack squat, with red arrows highlighting muscles worked: shoulders, back, glutes, quads, hamstrings, calves. The image promotes a full-body, machine-only workout for back pain, with small example exercise illustrations.

A white background with the title "BACK FRIENDLY UPPER BODY WORKOUTS" lists machine-only exercises: Lat Pulldown, Seated Row, Back Extension, Shoulder Press, Tricep Pushdown, and Bicep Curl, each with reps/sets and corresponding line drawing illustrations.

A white background with the title "BACK FRIENDLY LOWER BODY WORKOUTS" lists machine-only exercises: Leg Press, Seated Leg Curl, Leg Extension, Seated Calf Raise, and Hip Abduction Machine, each with reps/sets and corresponding line drawing illustrations.

Low Impact, 🔥High Gains🔥: ✨Machine Only Workouts✨🍑

Finding a workout that hits all your key muscle groups while being mindful of your back can be tricky. Here's a full-body session I use as someone who has severe back pain, focusing on glutes, legs, abs, back, biceps, shoulders, calves, and hamstrings—using only machines and ensuring your back

1218 likes

A woman in athletic wear poses from behind, showcasing a 20-day squat challenge with increasing daily squat counts and tips for glute growth.

A woman demonstrates a glute warm-up exercise, highlighting the importance of mobility for hip opening, joint warming, and better form for glute growth.

A woman performs a weighted squat, illustrating how adding weight with dumbbells or barbells can maximize glute and leg growth and strength.

20 Day Squat Challenge 🍑

Squats are one of the best compound movements you can do for glute / overall leg growth! There are many different types of versions of squats and ways to make them more challenging to help maximize results. ✨ 🍑 So here are a couple ways you can help GROW your glutes, one squat at a time. - Ad

7850 likes

A split image displays a person's right and left glutes from the side, illustrating the concept of uneven glutes. The title 'How to Fix Uneven Glutes' with a peach emoji is at the top, and the image is from Lemon8 by @khalilah.monet.

Maximum glute peach 🍑 growth

How to Fix Uneven Glutes 🍑 Dealing with uneven glutes? Don’t worry, it’s a common issue and can be improved with the right exercises and techniques! Here’s how to get those glutes balanced and strong: 1. Single-Leg Exercises Focus on unilateral movements to target each glute separately. Try:

1306 likes

A woman in grey leggings stands sideways, highlighting her glutes with red arrows. The text overlay reads 'GROW YOUR BOOTY NOT YOUR WAIST OR LEGS', promoting glute growth without bulking other areas.

Illustrations detail 'MY WORKOUT #1' for glute development, including Barbell Hip Thrust, Resistant Band Side Steps, Dumbbell Lunges, Step Ups, Leg Press, and Cable Hip Abductions with sets and reps.

Illustrations detail 'MY WORKOUT #2' for glute development, featuring RDLs, Reverse Lunges, Split Squats, Glute Extensions, Sumo Dumbbell Squats, and Cable Hip Abduction with sets and reps.

keep ur Legs & Stomach SLIM while Building a BIG 🍑

Growing your glutes while keeping your waist slim and avoiding bulky legs is achievable with the right strategy. Here’s my guide for achieving big glutes without the bulk, with detailed explanations, examples, and tips on how to make sure you're hitting the right muscles during your workout

26.7K likes

B-stance hip thrusts for better glute growth 🍑 Save this for leg day. Full glute growth guide in my bio. 🔗 #glutegrowth #hipthrust #legdayworkout #gluteworkout #gymtips

1397 likes

How I Doubled My Glute Size After Baby #5

1. Workout Routine To grow my glutes, I focused on a consistent weightlifting routine. I trained 4-5 days a week with an upper/lower split to allow my muscles adequate recovery time. On lower-body days, I trained heavy—hitting glutes and legs only twice per week to avoid overtraining. Recovery i

6091 likes

GLUTE WORKOUT FOR ROUNDNESS✨ No Hip Thrusts

100 likes

A top-down view shows a person's legs in yellow athletic shoes on a gym floor, with two green mats, dumbbells, a water bottle, and headphones. The image features the text 'Shelf Booty Blueprint' and '2 Routines for a Perky Lift 🍑,' visually representing a fitness guide for glute development.

Shelf Booty Blueprint 🍑🤌🥵

📌 How to Build a “Shelf Butt” 🍑 When I say “shelf butt,” I’m talking about that lifted, rounded upper-glute shape that creates a little “ledge” from the side — like your glutes could balance a drink. 🍹 This look comes from building the upper glutes while still developing overall fullness. ⸻

3603 likes

A woman in a white top and purple shorts takes a mirror selfie, showcasing her glutes. Beside her is a '20 day challenge' chart listing daily squat counts from 15 to 100, with a peach emoji, for glute growth.

A woman performs a Bulgarian split squat with a barbell on her shoulders in a gym, wearing a red sports bra and shorts, demonstrating a squat variation for glute growth.

A woman performs a sumo squat, holding a heavy dumbbell between her legs, in a gym. She wears a light pink top and white pants, focusing on glute development.

Squat challenge for glute growth!

Try out this challenge! Here’s some tips to help maximize your results! - Add weight while you’re doing squats to optimize muscle growth! You can do this with a barbell or a dumbbell - Add enough weight so that you are failing at the last rep to be progressive overloading! - I would recommend

25.3K likes

A woman in athletic wear stands in a locker room, surrounded by various foods and supplements like steak, salmon, eggs, tofu, protein chips, Greek yogurt, and tart cherry juice, illustrating foods for muscle growth and glute development.

Text highlights protein as the building block for glute gains, listing lean meats, fish, plant-based proteins, and protein powders. Images show steak, a fried egg, tofu cubes, and salmon with lemon slices.

Text emphasizes carbohydrates as fuel for workouts, recommending complex carbs like sweet potatoes, oats, brown rice, and fruits. Partial images include white rice, a loaf of bread, and a bag of protein chips.

Foods for Muscle Growth: Get That Big, Plump Booty

If you’re serious about growing your glutes, you already know that your workouts need to be on point. But did you know that what you eat is just as important as those heavy hip thrusts? Building a bigger, rounder booty isn’t only about spending hours in the gym doing squats and lunges – it’s ab

4119 likes

How to achieve your summer body ✨☀️

it’s winter which means it’s time to get in shape for summer! Here’s how: 💗MONDAY ~ QUADS AND GLUTES • hip thrusts • leg press • bulgarian split squats • leg extensions 💗TUESDAY ~ BACK AND BICEP • seated cable rows • lat pull downs • rope face pulls • bicep curls 💗WEDNESDAY ~ GLUTE

2153 likes

A white card overlays a blurry gym background, displaying a '5 Day Workout Split' with exercises for Legs, Push, Pull, Cardio/Abs, and Active Recovery. The card specifies 8-10 reps X 3 sets and includes a 'Swipe' indicator.

A white card on a textured background details 'Monday: Legs' exercises. It lists and describes Hip Thrusts, Romanian Deadlifts (RDLs), Goblet Squat, Quad Raises, and Bulgarian Split Squat, with a peach emoji next to the title.

A white card on a textured background outlines 'Tuesday: Push (Chest, Shoulders, Triceps)' exercises. It lists and describes Dumbbell Chest Press, Close Grip Dumbbell Chest Press, Shoulder Press, Tricep Pushdowns, Skull Crushers, and Shoulder Raises.

✨ Ready to Crush Your Fitness Goals? ✨

Here’s an effective 5-day workout split to keep you strong and energized! 💪 Swipe through each photo for quick how-to’s! Save for later bestie 🍋 8-10 reps X 3 sets Monday: Legs 🍑 • Hip thrusts (glutes, hamstrings) • RDLs (hamstrings, lower back) • Goblet squat (quads, glutes, core)

2053 likes

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 #

1438 likes

#hipthrust #glutesworkout #glutedrive #legday

102 likes

A smiling woman in activewear kneels beside a couch with a pink dumbbell, promoting a "couch glute workout." Her glutes are highlighted with an arrow, and the image includes the text "lemon8 @zazelrosado."

A four-panel image demonstrating hip thrusts using a couch and a pink dumbbell. It shows the starting position, proper form with arms extended, and the elevated hip thrust, with instructions for 12 reps, 45 seconds rest, repeated 4x.

A two-panel image illustrating single leg hip thrusts. It shows the starting hip thrust position and the elevated single leg variation with a pink dumbbell, including instructions for 12 reps, 45 seconds rest, repeated 4x.

MUST TRY COUCH GLUTE WORKOUT🍑

Want to workout from your couch? Grab a dumbbell and let’s get this workout started! I highly encourage you to go for a heavier weight so that you can increase the intensity. For beginners, start with a lighter weight and work your way up. Follow these exercises listed below: Perform all exercis

2172 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

304 likes

A woman performs hip thrusts with a dumbbell, illustrating an exercise to avoid 'Chair Butt.' Text overlay emphasizes preventing glute flattening from prolonged sitting.

An illustration depicts office workers sitting, with skeletal overlays showing poor posture and glute atrophy, labeled 'Dead Butt Syndrome,' highlighting the effects of prolonged sitting.

Text lists and describes key exercises to strengthen glutes, including Glute Bridges, Squats, Lunges, Clamshells, and Step-Ups, to combat the effects of prolonged sitting.

Tips for Fixing a Flat Butt from Sitting too Long🥞

🧠Understanding Dead Butt Syndrome and Why It Happens🧠 "Chair Butt" / “Dead Butt Syndrome” is a term used to describe the physical changes that happen to your glutes (butt muscles) when you spend long hours sitting. When you're seated, the glute muscles remain largely inactive. Over t

4595 likes

Glute Dominant Exercises

These exercises are glute dominant because there is constant tension on the glutes throughout the entire range of motion. The constant tension not only maximizes muscle contraction but also prevents blood from escaping the glutes - this produces a burn and pump! 🔥 ▫️Hip thrusts rank the highest

1144 likes

3 reasons to love single leg hip thrusts

📍Add these to your glute days and watch the difference. #gymgirl #GluteTraining #ShapedByOnye #shelfera

203 likes

How to Build the Perfect Glute Routine for BIGGER🍑

Hey babes! 💖 If you’re on a mission for a rounder, stronger booty, you need a solid glute routine that actually works. Building your dream booty isn’t just about doing a bunch of random exercises—it’s about targeting the glutes correctly, using the right techniques, and staying consistent with both

1682 likes

At Home Glute Workout - Band and Bodyweight Only 🔥

Complete 3-4 sets of each exercise. Exercises: 1. Sumo squat with pulse - 3 sets x 12-15 reps 2. Bulgarian split squats - 3 sets x 7/7/7 method (7 regular split squat into 7 pulses into 7 seconds hold) 3. B-Stance RDL's - 3 sets x 12 reps 4. Kick backs - 3 sets x 15 reps 5. Hipthrusts -

1147 likes

If you’re not feeling your glutes in hip thrusts…

Try these 3 quick fixes: • Knees at ~90° at the top • Chin tucked (stop looking up) • Tuck your hips + squeeze your glutes Fix your setup → you’ll feel the difference immediately. Save this for your next leg day 👇 #hipthrusts #gluteactivation #lowerbodyworkout #fitnessform

25 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

2356 likes

Struggling To Shape Your Glutes?

Glute shaping isn’t the same as glute growing! If you want “shaped” glutes, this is your homework. All you need is 2 light dumbbells and a bench (or even a chair). You’re in charge of how your glutes look. Ever notice bodybuilders with big glutes but not much shape? Size alone isn’t enough. Cutting

3278 likes

The hip thrusts routine that doubled my glutes ... Big glutes guaranteed 🥵 . . #glutefocused #gluteworkoutvideo #glutework #glutefocusedworkout #glutes #gymmotivation #gymtips

626 likes

A woman in a gym takes a mirror selfie, posing with a water bottle on the floor. Text overlay reads 'DUMBBELL ONLY GLUTE WORKOUT', indicating the start of a fitness routine.

A woman runs on a treadmill in a gym with large windows overlooking an outdoor scene. Text overlay states 'warm up: 10 minute run', detailing the initial part of her workout.

Two panels show a woman demonstrating Bulgarian split squats with dumbbells. Text overlay specifies 'bulgarian split squats: (3x12)', illustrating the exercise's starting and lowered positions.

DUMBELL ONLY GLUTE WORKOUT (ROUND GLUTES) 🍑

here is my Monday dumbell only glute workout!! warm up: - first i start off with stretching for about 10 minutes - then right into a 10 minute run at a moderate pace, I usually jog/run about 1/2 a mile. Lift: - bulgarian split squats (3x12) - elevated reverse lunge (3x10) - elevated

1344 likes

A woman in a black swimsuit showers outdoors with a beach and ocean in the background. Overlay text reads: "Want BBL Accusations 9 things You must do to Grow a 🍑 & keep ur tummy slim."

Text describes incorporating compound lifts like squats, deadlifts, and lunges. Below, three pink boxes list examples of Compound Exercises, Isolation Exercises, and Assisted Exercises for glute growth.

Text explains progressive overload by gradually increasing weight and intensity. A graphic titled "WAYS TO PROGRESSIVE OVERLOAD" illustrates increasing load, reps, range of motion, improving form, and slower rep speeds.

Recipe for the juiciest glutes on the 🌎🍑

Are you looking to grow your glutes while keeping your stomach slim and bloat-free? I've got some tried-and-true tips that will help you achieve those peachy goals. 🍑Incorporate Compound Lifts: Focus on exercises like squats, deadlifts, and lunges that target the glutes and involve multiple

20.2K likes

Text on a black background details glute anatomy, explaining the Gluteus Maximus, Medius, and Minimus muscles, and a key tip for glute growth through hip extension, abduction, and external rotation.

Text on a black background outlines quad anatomy, describing the Rectus Femoris, Vastus Lateralis, Vastus Medialis, and Vastus Intermedius muscles, with a key tip for developing quads through knee extension.

How to Grow a Dump Truck & Thunder Thighs 🍑🚛🌩️🔥

Anatomy, Best Exercises, and Full Machine/Weight-Based Workouts When you're training for growth or lower-body strength, it pays to focus on your glutes and quads individually and together. That means knowing your anatomy, selecting the right exercises, and mastering your form! My post wil

7815 likes

Not perfect but progress is progress. Heavy hip thrusts. #HipThrust #Glutes #GluteWorkout #LegDay #GymLife

14 likes

Pov: your glute sized doubled with this superset✨

they say woman can’t build but I built this SHELF 🫡 the moves: 1. Hip thrusts — my #1 glute building exercise!!!!! No matter what exercises I switch out (look through ALL my workout reels), these will FOREVER be how I start my workouts. 2. Goodmornings - hip hinge exercises on 🔝 !!!! espe

1537 likes

7 Exercises for INSANE Glute GROWTH & Definition!🍑

Building strong, well-defined glutes isn’t just about aesthetics—it’s about strength, functionality, and overall body stability. Your glutes play a crucial role in athletic performance, posture, and injury prevention. Whether you’re a gym newbie or a seasoned lifter, choosing the right exercises is

860 likes

See more