BEWILDERING GLUTE FITNESS MOTIVATION (Heba)

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1. I always warm-up my glutes prior to doing hip thrusts because if they're not activated, your lower back or legs will kick in throughout the exercise

2. I lower the bench as much as possible so that it sits just below my shoulder blades. One of the worst things you can do is use a bench that's too high because you sacrifice your form. When you lift the weight, the bench should be low enough so that you don't have to adjust your form in any way and it should just be a smooth set

3. Place the bar right on the bottom of your hip bones and use some sort of padding. I use a yoga mat that's rolled up or a squat sponge. Make sure the weight is balanced on each side

4. Feet at hip width with toes slightly pointed out and chin tucked in so that the spine and neck are aligned

5. How far away your feet are from your body is super important so your legs don't take over. You want them to be far away from your body to a point where when you come up, your chins are perpendicular to the ground. You don't want your knees leaning backwards or forwards. Adjust your position until you achieve this

5. When you come up, have your body be parallel to the ground and hold for 2 seconds minimum. You want to have a slight posterior tilt without hyperextending. If you can't be parallel, the weight is too heavy

6. When you come down, don't smack the weight on the ground because you lose a lot of tension in your glutes. It's ok to set it down per rep if you need to but don't take a long break with the weight set down

7. When you come down, you want to hinge your hips inwards as if they are traveling along a curved path leading to the bottom inside of the bench. This allows for greater lengthening of the muscle fibers and this increased tension is more effective for muscle growth

8. If your knees are going inwards towards each other, the weight is too heavy. If you can do a lot of reps at some weight, you can go heavier. Challenge yourself. Progressive overload is key

Hope this helps!

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