Are Your Hip Thrusts Actually Working? 3 Tweaks for Better Glute Connection

Jen Landry Author

Stop feeling hip thrusts in your back! 🍑 Learn 3 simple form tweaks to fix rib flare and finally get your glutes firing properly.

Are Your Hip Thrusts Actually Working? 3 Tweaks for Better Glute Connection

We’ve all seen the hip thrust—it’s the "holy grail" of glute exercises. But here’s the thing I see constantly as a corrective exercise specialist: just because you’re moving your hips doesn’t mean your glutes are doing the heavy lifting.

If you finish a set and feel a "pinch" in your lower back, a strain in your quads, or just a general sense of nothing in your glutes, your form is likely leaking energy. Especially for my postpartum clients, it’s so easy to fall back into old habits like arching the back or flaring the ribs to get that extra inch of height.

In my latest video, I break down the "how-to" of a perfect rep, but today I want to talk about the three big shifts that will take your hip thrust from "meh" to "muscle-building."

1. Find Your Bench "Sweet Spot"

The height of your support matters. Whether it’s a gym bench, your coffee table, or the edge of your bed, you want that edge hitting right at your bra line. If you’re too high, you’ll struggle to get a full range of motion. If you’re too low, you’ll likely end up over-arching your spine just to get your hips up.

2. The Rib-to-Hip Connection (The Game Changer)

This is the one I focus on most with my clients. Imagine your ribs and your hip bones are connected by a set of springs. As you lift, those springs shouldn't stretch out.

If your ribs flare up toward the ceiling, you’ve lost your core connection and shifted the load into your lumbar spine. By keeping that "canister" position—ribs tucked and core engaged—your glutes have no choice but to take the lead.

3. Vertical Shins at the Top

Check your feet! If your feet are too far out, you’ll feel your hamstrings screaming. Too close to your butt, and your quads will take over. You’re looking for a 90-degree angle at the knee when your hips are fully extended. That vertical shin position is the "sweet spot" for maximum glute recruitment.

Watch the Full Form Breakdown

I recorded a quick video to show you exactly what these compensations look like (including the "over-thrust" at the top) so you can audit your own form in real-time.

Watch the Hip Thrust Tips Video Here

Ready to Move Without the "Checks and Balances"?

Mastering the hip thrust is just one piece of the puzzle. If you’re tired of feeling tight in your hips or like your glutes "just won't wake up," I want to help you fix the foundation.

You can now watch the replay of my deep-dive webinar: Unlock Your Hips and Glutes. We go way beyond the gym floor to look at how your pelvic alignment and daily habits might be holding you back.

👉 Access the Unlock Your Hips and Glutes Webinar Now

Let’s get you moving better, Jen.