Sarah Ramadanのインスタグラム(fightforgrowth) - 6月3日 09時19分

🧐feeling the hip thrusts working your quads more than your glutes? if so try these tips!🔥[swipe💪🏼]
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🍑quad and hamstring involvement is inevitable to an extent, but these alterations of the hip thrust will help target more booty and less quadz🤟🏼
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🍑perform glute activation prior to your workout - these are a great way to wake up the glutes and encourage gluteal recruitment in movements that involve more than one muscle group. here I’m doing banded glute bridges into hip abduction for 2 sets of 15
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🍑lower the bench height - I like using aerobic steps as my "bench" when I do hip thrusts, because I can adjust the height really easily! usually gyms carry benches that are too high for my liking🙃 - a higher bench will lead to more quad activation. so instead, I like using 4-5 aerobic steps per side.
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🍑perform banded hip thrusts for upper glute demolition😈 I love using bands to help drive my knees out and facilitate greater glute activation. I’m using a high resistance band, but feel free to use lighter resistance and gradually move up💪🏼
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🍑perform hip thrusts with a wider stance. you need to find a medium with this one. too narrow and you may feel it more in your quads, too wide and you’ll activate more hamstring. I’m showing a happy medium here with toes pointed slightly outwards.
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🍑glue bridges are🔥🔥 because removing a bench entirely will help take tension of your quads. I recommend focusing on your heels (it’s okay if toes come off the ground) and really press through them to bring the weight up!
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💜I just uploaded a FULL glute only workout on my youtube channel! link in the bio + in my story🌻
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#gluteworkout #fitnessmotivation #hipthrusttutorial #fightforgrowth
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