Sarah Ramadanのインスタグラム(fightforgrowth) - 5月6日 03時56分

[swipe!?] this is how I set up my hip thrust, with some of my form tips???
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?when it comes to the “bench” I use, I’ve been using aerobic steps for about a year now - it’s just easier to assemble when benches are limited at the gym, or if i’m too lazy to find them?. I aim for for anything about 1.5 ft in height (or 5-6 steps each side)
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?POSITION: now before we introduce weight, let’s talk a little bit about form.
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✔️first thing I do when getting into my hip thrust is making sure my upper back and triceps are against the bench. when it’s time to lift off from the ground, you’re going to press your back into the bench while pushing through your heels
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✔️for your shin angle, you’re going to want to keep them straight, forming an approximate right angle with your quads. when you go too far out, your hamstrings are lengthened to the point where you’ll feel this movement in your hammies instead of your glutes. we want glutes glutes glues for this movement, so keep them closer in?
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?now let’s introduce some weight! ??
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✔️I 100% recommend a very spongy squat pad to protect your pelvic region. the only “pain” you should feel in this exercise is glute tension (with a lil quad and hamstring activation, that’s inevitable)
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✔️Also keep in mind I always keep my gaze forward - looking to where the ceiling meets the wall ahead of me.
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?with all those tips combined, i’m ready for take off.
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I srsly believe form can make or break the effectiveness of any exercise. in order to play safe and promote tension in your targeted muscle group, keep this video in mind + save it for your next HT session?
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#hipthrustform #fitnessmotivation #ffgfitness

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