She could only feel her quads until this Hip Thrust Form Fix #glutes #gymhacks, by Xander - Team JLX on YouTube. 1 min 5 s.
- Video length
- 1 min 5 s
- Time to do it
- 15 minutes
- Difficulty
- Easy
- Steps
- 8
What you need
Steps
Sit on the floor with your upper back against a flat bench. The bench edge should sit just below your shoulder blades, not on your neck.
Plant your feet flat, about hip-width apart, with your shins roughly vertical at the top of the movement.
Roll a padded barbell over your hips, or hold a weight plate across your hip crease with both hands.
Tuck your chin slightly and brace your abs so your ribs stay down. Keep your lower back from arching as you press.
Drive through your heels and squeeze your glutes to lift your hips until your body forms a straight line from knees to shoulders.
Pause for one second at the top with your glutes tight. Do not overextend your lower back to get higher.
Lower your hips under control until they are just above the floor, then start the next rep.
Do 3 sets of 8 to 12 reps. If your quads burn first, move your feet slightly closer and push through your heels.
Tips and common mistakes
If your quads take over, your feet are probably too far forward, so bring them closer to the bench.
Keep your chin tucked and ribs down to stop your lower back arching at the top.
Start with just the bar or a light plate until the movement feels controlled.
Questions
Why do I only feel my quads during hip thrusts?
Your feet are likely too far forward or you are pushing through your toes. Move your feet closer and drive through your heels to shift the work to your glutes.
How high should my hips go?
Stop when your body forms a straight line from knees to shoulders. Going higher usually means arching your lower back, not working the glutes more.
How often should I do hip thrusts?
Two sessions a week is a good starting point. Leave at least a day between glute sessions so the muscles can recover.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
