How to Build Glutes When You’re Just Starting Out (No Equipment!) скачать в хорошем качестве

How to Build Glutes When You’re Just Starting Out (No Equipment!)

If you’ve ever wanted to build your glutes but felt like hip thrusts were only for athletes or seasoned gym-goers, this video is for you. In this beginner hip thrust tutorial, I’ll show you how to do a bodyweight hip thrust on a decline bench — the safest, most supportive way to learn proper form without hurting your low back or feeling awkward. This decline bench variation helps you find your “stack” — keeping your ribs over your pelvis — which protects your spine and teaches you how to activate your glutes instead of overusing your lower back or quads. It’s the perfect first step before progressing to weighted hip thrusts or barbell versions. Most beginners make the mistake of arching their back or driving from their toes. That’s why I created this step-by-step demonstration: to help you build strength, confidence, and correct muscle connection from the start. Whether you’re a woman over 40 just getting back into exercise, or you’ve never stepped foot in a gym, this gentle setup lets you feel successful right away while building real glute strength safely. You’ll learn how to: ✅ Set up the decline bench to naturally support your posture ✅ Maintain alignment through your core to protect your low back ✅ Drive from your heels to fully engage your glutes ✅ Breathe and move with control so your nervous system feels safe Once you master this foundation, you’ll feel more confident adding resistance and progressing toward traditional hip thrusts or barbell versions — without pain, frustration, or confusion.