How to do a hip thrust and feel it in your glutes? The most common mistake in a hip thrust is the feet positioning. The placement of your feet can affect different muscles during the movement. As you can see in my pic, moving your feet further away will minimise glute and emphasize on hamstrings, which means its hamstring focused. If your feet are too close to your glutes, you will also minimise glute and emphasize on your quads, which is quad focused. To get the best positioning on your glutes, your shins need to be vertical at the top of the movement (middle pic). Having vertical shins at the top of the movement will maximize glute activation, which means its glute focused. Being in this position will help you focus on creating attention to your glutes and with the correct foot positioning this will allow you to put maximum loads through your glutes to help them grow. In the post above, you can see I’m using a barbell to do my hip thrust. However, if you’re starting out (beginner) execute the exercise with body weight than move onto a dumbbell hip thrust and so forth, to get the correct positioning to maximise your booty growth. 🍑👌 #moveinspiringchange #glutes #bootybuilder #hipthrust #FYI
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