Mind Pump: Raw Fitness Truth 2792: Squat & Hip Thrust Butt-Building Master Class
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Feb 12, 2026 A deep dive into squats and hip thrusts as the two go-to moves for glute building. Clear technique tips like bar placement, core bracing, and ankle fixes to hit proper depth. Practical bench and setup advice for hip thrusts plus a pelvic tuck cue to protect your low back. Focused, actionable mechanics to prioritize muscle recruitment before chasing heavier weights.
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Prioritize Technique Over Load
- Fix squat and hip thrust technique before chasing heavier weights to shape your glutes.
- Improve connection and movement patterns first so strength increases build the muscles you want.
Lock The Bar In Place
- Wedge and lock the bar on your upper back so it sits secure and doesn't roll.
- Retract and depress the shoulder blades to create a stable upright chest and reduce forward drift.
From 'Bar On Traps' To Locked Position
- Adam recalled being taught to simply 'put the bar on your traps' which left his bar loose and rolling.
- Learning to 'lock' the bar into the meaty upper-back changed his squat position and performance.