Alvaro Women’s Menopause Fitness Coach

Ok,bet

Your hip thrust might not be hitting your glutes like you think. 👀🍑

The way you finish the rep matters.

When you thrust your hips:

✅ Drive through your feet
✅ Keep your ribs down
✅ Brace your core
✅ Tuck your pelvis slightly at the top
✅ Squeeze your glutes

What you DON’T want:

❌ Overarching your lower back
❌ Throwing your ribs up
❌ Using momentum
❌ Trying to lift the weight with your back

The goal isn’t to get your hips as high as possible.

The goal is to control the movement and finish with your glutes.

Better technique = better reps.

And better reps give you more to build on. 🍑💪

Comment GLUTES below and I’ll send you my free Glute Guide!

One exercise. Two very different results. 👀🍑

Bulgarian split squats can be used to put more focus on your glutes or quads.

Here’s how:

🍑 GLUTE FOCUS
👉 Take a longer stance
👉 Lean your torso slightly forward
👉 Keep pressure through your whole foot
👉 Drive up with the working leg

🔥 QUAD FOCUS
👉 Use a shorter stance
👉 Keep your torso more upright
👉 Let your knee travel forward
👉 Stay controlled through the rep

Same exercise.

Different setup.
Different emphasis.

The goal isn’t to rush through your reps.

Slow down.

Control the movement.

And make every rep count.

Save this for your next leg day! 💪🍑

Comment GLUTES below and I’ll send you my free Glute Guide!

Think the hack squat is only for quads? Think again. 👀🍑

You can change your setup to put more focus on your glutes.

Here are 5 hack squat variations to try:

1️⃣ Good Morning
👉 More hip movement
👉 Great for glutes and hamstrings

2️⃣ Reverse Squat
👉 Changes your body position
👉 Can increase glute involvement

3️⃣ Wide-Stance Reverse Squat
👉 Wider stance
👉 More focus on glutes and inner thighs

4️⃣ Wide-Stance Good Morning
👉 Combines a wide stance with more hip movement
👉 Great for the glutes and adductors

5️⃣ B-Stance
👉 One leg does most of the work
👉 Great for fixing strength differences
👉 Challenges your glutes and balance

The machine doesn’t have to limit you.

Change your stance.
Change your position.
Change the emphasis. 🍑💪

Start with the basic version first.

Master your form.

Then experiment with variations.

Comment GLUTES below and I’ll send you my free Glute Guide!

Stop doing the same cable kickback every time. 👀🍑

There are different ways to use the cable to train your glutes.

Here are 4 variations to try:

1️⃣ Straight-Back Kickback
👉 Simple setup
👉 Great for hip extension
👉 Focus on squeezing the glute

2️⃣ Diagonal Kickback
👉 Drive your leg back and slightly out
👉 Adds a different angle to the movement

3️⃣ Lateral Kickback
👉 Move your leg out and back
👉 Great for challenging the outer glutes

4️⃣ Bent-Knee Kickback
👉 Keeps the knee bent
👉 Can help you focus on the glute without swinging

The key?

You don’t need to do all 4.

Pick the variation that feels best for you.

Control the movement.

Keep your core stable.

And focus on progressive overload over time.

Different angles can be useful…

But good form and consistency will always matter more. 🍑💪

Comment GLUTES below and I’ll send you my free Glute Guide!

Love RDLs but don’t love how they feel on your lower back? 👀🍑

Try the cable version.

Cable RDLs can be a great variation when you want to train your glutes and hamstrings with a different setup.

The cable keeps the resistance close to your body.

That can make the movement feel more comfortable for some people.

But remember…

No exercise completely removes lower-back involvement.

Good form still matters.

Control the weight.

Hinge at your hips.

Keep your core braced.

And focus on your glutes doing the work.

Sometimes a small change in setup can make a big difference.

Comment GLUTES below and I’ll send you my free Glute Guide! 🍑

Your leg press foot position can change what you feel. 👀🍑

Same machine.
Different setup.
Different emphasis.

Here are 5 positions to know:

👉 Wide stance → More adductors
👉 Narrow stance → More outer quad focus
👉 Standard stance → More balanced quad work
👉 High foot placement → More glutes & hamstrings
👉 Low foot placement → More quad focus

Here’s the important part:

Every position still trains your whole lower body.

You’re simply changing where you place more of the focus.

So don’t ask:

❌ “Which position is best?”

Ask:

✅ “What muscles am I trying to target?”

Use the position that matches your goal.

Train with purpose.
Not just movement. 💪🍑

Comment GLUTES below and I’ll send you my free Glute Guide!

Only have dumbbells? You can still build serious glutes. 👀🍑

You don’t need a gym full of machines.

Try this simple 4-exercise workout:

1️⃣ Hip Thrust
👉 Focus on strong hip drive
👉 Squeeze your glutes at the top

2️⃣ RDL
👉 Great for your glutes and hamstrings
👉 Control the stretch on the way down

3️⃣ Lunges
👉 Train one leg at a time
👉 Great for strength and balance

4️⃣ Sumo DB Squat
👉 Trains your glutes, quads, and inner thighs
👉 Use a stance that feels strong and controlled

That’s it.

Four exercises.

One pair of dumbbells.

Focus on good form and keep challenging yourself as you get stronger.

Simple doesn’t mean easy. 💪🍑

Comment GLUTES below and I’ll send you my free Glute Guide!

You don’t have to give up your favorite foods to get results. 👀🔥

There’s usually a healthier way to enjoy them.

Want pizza? 🍕
Make a higher-protein version.

Craving something sweet? 🍫
Try a lower-calorie swap.

Want something crunchy? 🍿
Find an option that fits your goals.

The goal isn’t to eat “perfect” all the time.

It’s about making better choices more often.

You can enjoy food.

You can still have your favorites.

And you can still lose fat and build those glutes. 🍑💪

Consistency beats perfection.

Find swaps you actually enjoy.

That makes staying on track much easier.

Comment GLUTES below and I’ll send you my free Glute Guide!

Want to feel your glutes more? 🍑👀

Your foot position matters more than you think.

For many lower-body exercises, keeping pressure through your whole foot can help you stay stable and produce force.

You may feel more glute involvement when you drive through your heel and midfoot.

For quad-focused movements, you may naturally feel more pressure toward the front of your foot.

But don’t lift your heels or shift too far onto your toes.

Good form comes first.

Small technique changes can make a big difference in how an exercise feels.

Comment GLUTES below and I’ll send you my free Glute Guide! 🍑