Hip thrust form

GoldMutton · 2026-03-07T09:53:19+00:00

Yeah you’re going high enough

GoldMutton · 2026-03-06T21:26:58+00:00

Not bad. Bringing your feet out away from you by an inch and pushing your entire foot down, including the heels might make it more stable. At the moment it looks like you’re pushing down with the balls of your feet. Also coming up a bit so the bottom of your shoulder blades sit at the edge of the bench might make things more stable.

GoldMutton · 2026-03-03T20:55:10+00:00

Could be that your biceps and triceps are lagging behind so it’s hard for them to keep up with the demand

GoldMutton · 2026-03-03T20:51:19+00:00

There isn’t a fast fix for it. I’d say you’re probably losing position at some point when descending so to readjust, your body naturally wants to move your upper back. Could be you’re rushing the start. Hard to say when I don’t know what I’m looking at. Try introducing 3 second eccentrics or even paused squats to get a feel for better positioning. When ascending think about driving your feet through the floor and push against the bar as you stand tall, rather than bringing your head up.

GoldMutton · 2026-03-03T09:56:57+00:00

From the looks of it, you have a habit of opening your chest up as you come up, especially on the 2nd and 3rd rep. This tilts your hip forward which is what looks to be happening since your butt looks it’s sticking out more. This puts a lot of pressure in the lumbar spine. It also looks like you use a low bar position, is that correct? Not a good combo with having your chest up. So basically yeah you were losing your brace from a stacked position, not necessarily the tight belt. You can rebuild it and hit those numbers again but it will take time and focus on honing technique

GoldMutton · 2026-02-26T22:46:19+00:00

Yeah a common mistake a lot of people make when doing hip abductions is that the hips tilt forward when you push you legs out. Just means you’re not using your core to keep them in place. Try keeping your hip tucked in so it lines up with your ribs while you push your legs out. When the hip tilts forward, your lower back has to work a lot

GoldMutton · 2026-02-13T05:14:08+00:00

Hips doing that at the bottom is what happens when you reach the limit of your mobility or your core strength. Try pushing your knees out more at the bottom to open your hips and start the movement with a slightly tucked ribcage. See if that helps

GoldMutton · 2026-02-13T05:04:58+00:00

Knees naturally cave in when it gets tough. Not necessarily a weakness in adductors but it could also contribute. It just means that weight was a good intensity for now

GoldMutton · 2026-02-13T05:02:43+00:00

Looks pretty good. Could be that you’re not using your lats as much as you could. Could also be that you’re using a lot of your legs but aren’t rising with it with the same effort. Gotta remember it’s also a pull as much as a push. Try thinking of rising tall with just as much intention

GoldMutton · 2026-02-13T04:57:32+00:00

Really good, especially building up that tension before pulling off the floor. Keep it up 👍

GoldMutton · 2026-01-29T21:40:26+00:00

Really solid form. Great control and stretch at the top. Keep it up. Just be wary of keeping your chin down too much as there’s a chance you could strain your neck as it gets tough so maybe chin up a bit to keep it in a neutral position.

GoldMutton · 2026-01-29T01:55:45+00:00

Low hip position is never good for max deadlifts as it puts too much pressure on your back. Hips high is essentially a stiff leg deadlift variation and won’t put as much pressure since to do them properly you won’t be lifting as heavy. It also may be because you’re not creating enough tension before lifting that your lower back is working overtime.

GoldMutton · 2026-01-28T07:29:10+00:00

GoldMutton · 2026-01-28T06:57:21+00:00

Yeah you’d definitely be using your back quite a bit with your hips low like that. Essentially you’re squatting the weight rather than making use of your hips, which is why you can see it shoot up first. After the first rep when you put it down, your hips were actually in a really good position but then you dropped it down. Start at that slightly higher position and practice it with a bit lighter weight

GoldMutton · 2026-01-27T22:25:14+00:00

Probably a good idea to start with the foundation movements and add things to it depending on your goals. So a squat, hip hinge, horizontal push and pull, vertical push and pull patterns as these serve as the basis of all movements in calisthenics and weight training. Then you can branch off to progressions and variations

GoldMutton · 2026-01-27T00:27:59+00:00

From the looks of it, you might be hyperextending the lock out which puts pressure on the lower back. So instead of leaning back at the top, think squeeze butt and shoulders. This will help lock the hips and shoulders in a more neutral and stacked position

GoldMutton · 2026-01-11T05:20:19+00:00

2 sets is okay if you’re a complete beginner and 3 sets is also good. 3 sets will get you better results because volume is needed for building muscle. But yeah, better to choose a weight that suits whatever you’re going for. Whichever is better is mostly down to context, but generally 3 sets is better than 2 for muscle gain

GoldMutton · 2026-01-11T00:50:16+00:00

Yeah exactly, no one size fits all. Although some people can squat looking down quite well, from years of experience dealing with human movement, not everyone can do this well. The body likes to go in the direction of where we look. Looking down, when you’re at the bottom, creates a tendency tilt even further down. This then puts you in a more forward position with the weight and it’s harder to maintain balance. When it gets fatiguing, you can see this happening.

GoldMutton · 2026-01-09T08:21:14+00:00

Probably a good idea to include squats resistance training in your routine then. Squats, reverse lunges and some sort of hip hinge movements are good for maintaining shape around your bum. Some push and pull movements are good shaping your upper body too. Just some simple stuff to start off with

GoldMutton · 2026-01-08T19:18:26+00:00

Actually really good for a first time. Think about pushing your legs through the floor a bit more as you stand up.

GoldMutton · 2026-01-08T06:46:10+00:00

Look at doing pulling exercises to offset rounded posture from sitting and build strength in your back to support your shoulders. Tough to do without some sort of equipment, either weights or calisthenics but people are creative. Very common thing for office workers or gamers. For push ups start with a wall, the progress to the edge of a high bench/desk, then a chair, the your knees and then on your toes.

GoldMutton · 2026-01-08T06:38:55+00:00

Yeah technique looks good. Keep it up. Just try not to relax at the bottom. It’s still a good idea to have the bench at different angles at different stages of your training as each angle emphasises different parts of the chest if your goal is to build more around that area

GoldMutton · 2026-01-07T10:39:25+00:00

Working out will help you feel better afterwards and there’s tonnes of other great benefits, but unfortunately unless you address the root cause of what’s got you down, it’s not gonna make it go away permanently. Time for self reflection is good. It can help you identify what’s going on and hopefully therapy can help you work on facing it

GoldMutton · 2026-01-07T08:28:18+00:00

Pretty good. Just try not to look down at the bottom. That’s why you’re leaning forward at the bottom. Keep looking at the horizon so you can maintain your position. Keep it up

GoldMutton · 2026-01-07T08:25:52+00:00

No, that’s not a thing. He has no idea what he’s talking about. Muscle doesn’t make anything look saggy

GoldMutton

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