{"id":10092,"date":"2026-06-02T18:48:23","date_gmt":"2026-06-02T09:48:23","guid":{"rendered":"https:\/\/burnfit.io\/?p=6896"},"modified":"2026-06-02T19:07:14","modified_gmt":"2026-06-02T10:07:14","slug":"fix-your-hip-thrust-form-100-guaranteed-glute-growth","status":"publish","type":"post","link":"https:\/\/burnfit.io\/en\/blog-en\/fix-your-hip-thrust-form-100-guaranteed-glute-growth\/","title":{"rendered":"Fix Your &#8216;Hip Thrust&#8217; Form! 100% Guaranteed Glute Growth"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"10092\" class=\"elementor elementor-10092\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-db60e63 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"db60e63\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-2cfd457\" data-id=\"2cfd457\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-925d0e7 elementor-widget elementor-widget-text-editor\" data-id=\"925d0e7\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<h2>Master the Proper Hip Thrust Technique for Ultimate Glute Activation<\/h2>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ea034c1 elementor-widget__width-initial elementor-widget-mobile__width-initial elementor-widget elementor-widget-image\" data-id=\"ea034c1\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/Strong-Woman-Workout-GIF-by-Karen-Zarate.gif\" title=\"\" alt=\"\" loading=\"lazy\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d19fad9 elementor-widget elementor-widget-text-editor\" data-id=\"d19fad9\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p data-path-to-node=\"8\">The <b data-path-to-node=\"8\" data-index-in-node=\"4\">hip thrust<\/b> is widely recognized as one of the most popular glute exercises preferred by many fitness enthusiasts, especially women.<\/p><p data-path-to-node=\"9\">It is highly favored because it can be easily performed anywhere using just your body weight. From light bodyweight variations at home utilizing a sofa or mat, to scaling up the intensity at the gym with benches, barbells, and machines, it offers a versatile way to train your lower body.<\/p><p data-path-to-node=\"10\">To help you build a firm, well-rounded set of peach glutes, we have compiled the definitive guide on the correct hip thrust technique. This is not about mindlessly lifting your hips, but a proper <strong>&#8216;how-to&#8217; <\/strong>that engages your core and lower body strength.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-622a8c7 elementor-widget elementor-widget-image\" data-id=\"622a8c7\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/apps.apple.com\/en\/app\/burnfit-workout-log-tracker\/id1503464984\" target=\"_blank\" rel=\"noopener\">\n\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"1920\" height=\"270\" src=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG.png\" class=\"attachment-large size-large wp-image-8405\" alt=\"BurnFit fitness tracking app banner showing workout log interface and call to action to start tracking workouts\" srcset=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG.png 1920w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-1024x144.png 1024w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-768x108.png 768w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-1536x216.png 1536w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-667x94.png 667w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-650x91.png 650w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-550x77.png 550w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-460x65.png 460w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-450x63.png 450w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-350x49.png 350w\" sizes=\"(max-width: 1920px) 100vw, 1920px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-c5e1aab elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"c5e1aab\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-6bf512d\" data-id=\"6bf512d\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-817cfe4 elementor-widget elementor-widget-text-editor\" data-id=\"817cfe4\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<h3 data-path-to-node=\"8\">\ud83c\udf51 Part 1. Ultimate Glute Activation: How to Hip Thrust Properly<\/h3><p>If you feel the burn in your thighs or lower back instead of your glutes while doing a <b data-path-to-node=\"13\" data-index-in-node=\"87\">hip thrust<\/b>, there is a 99% chance your form is incorrect. Be sure to check these <strong>4 essential pointers<\/strong> to maximize glute recruitment without injury.<\/p><p><img decoding=\"async\" class=\" wp-image-6890 aligncenter\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/\ubc14\ubca8-\ud799-\uc4f0\ub7ec\uc2a4\ud2b8-\uc608\uc2dc-2.gif\" alt=\"\" width=\"394\" height=\"296\" \/><\/p><ul><li><b><b>1. <\/b><\/b><b data-path-to-node=\"14,0,0\" data-index-in-node=\"0\">Foot Placement: Keep Your Shins Vertical!<\/b><ul><li>If your feet are too far forward, the tension shifts to your hamstrings (back of thighs). If they are too close, your quadriceps (front of thighs) will burn out first.<\/li><li><b data-path-to-node=\"14,0,1,1,0\" data-index-in-node=\"0\">Correct Form:<\/b> When your hips are fully locked out at the top, your <b data-path-to-node=\"14,0,1,1,0\" data-index-in-node=\"67\">shins must be perfectly vertical (90 degrees to the floor)<\/b> when viewed from the side. This ensures your glutes bear the entire weight.<\/li><\/ul><\/li><\/ul><ul><li><b>2. Bench Support: Pivot at the Base of Your Shoulder Blades<\/b><ul><li>Placing your back too high (near the neck) or too low (near the lower back) on the bench compromises stability and leads to lower back strain.<\/li><li><b data-path-to-node=\"14,1,1,1,0\" data-index-in-node=\"0\">Correct Form:<\/b> Rest the lower edge of your shoulder blades (scapulae) right on the edge of the bench. This creates a secure pivot point for a smooth up-and-down motion.<\/li><\/ul><\/li><\/ul><ul><li><b>3. Head Position and Chin: Tuck Your Chin and Look Forward <\/b><ul><li>Tilting your head back as you lift your hips causes excessive hyperextension of the lower back, placing immense pressure on your spine.<\/li><li><b data-path-to-node=\"14,2,1,1,0\" data-index-in-node=\"0\">Correct Form:<\/b> Keep your <b data-path-to-node=\"14,2,1,1,0\" data-index-in-node=\"24\">chin tucked and your gaze fixed forward<\/b> throughout the entire movement. As your hips rise, let your eyes naturally track forward and slightly downward to maintain a neutral spine.<\/li><\/ul><\/li><\/ul><ul><li><b>4. Pelvic Locking (Posterior Pelvic Tilt)<\/b><ul><li>Simply pushing your hips upward often forces your spinal erectors (lower back) to do the work.<\/li><li><b data-path-to-node=\"14,3,1,1,0\" data-index-in-node=\"0\">Correct Form:<\/b> At the very peak of the movement, <b data-path-to-node=\"14,3,1,1,0\" data-index-in-node=\"48\">pull your belly button toward your spine and slightly tuck your tailbone inward<\/b>. This solidifies the pelvic lock and fully squeezes the glutes at 100% capacity.<\/li><\/ul><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-6d2ed29 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"6d2ed29\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-7f006de\" data-id=\"7f006de\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-bb696c2 elementor-widget elementor-widget-text-editor\" data-id=\"bb696c2\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<hr \/><h3>\ud83d\udcaa Part 2. From Bodyweight to Machines: Types of Hip Thrusts<\/h3><p>Once you have mastered the proper form in Part 1, it is time to expand your routine using different equipment and machines based on your fitness level. We highly recommend starting with bodyweight to nail down the contraction before progressively overloading with weight.<\/p><ul><li><b>1. Bodyweight Glute Bridge | Finding the Baseline Mind-Muscle Connection<\/b><\/li><\/ul><p><a href=\"https:\/\/burnfit.io\/en\/library\/glute-bridge\/\"><img decoding=\"async\" class=\"aligncenter wp-image-1592\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/GLUTE_BRDG.gif\" alt=\"\" width=\"300\" height=\"300\" \/><\/a><\/p><ul><li style=\"list-style-type: none;\"><ul><li><p data-path-to-node=\"18,0,1,0,0\"><b data-path-to-node=\"18,0,1,0,0\" data-index-in-node=\"0\">Recommended Volume:<\/b> 20 reps x 4 sets<\/p><\/li><li><p data-path-to-node=\"18,0,1,1,0\"><b data-path-to-node=\"18,0,1,1,0\" data-index-in-node=\"0\">Execution:<\/b> Lie flat on a mat with your knees bent and feet hip-width apart. Drive through your heels to lift and lower your pelvis.<\/p><\/li><li><p data-path-to-node=\"18,0,1,2,0\"><b data-path-to-node=\"18,0,1,2,0\" data-index-in-node=\"0\">Key Point:<\/b> Before transitioning to a bench, this floor-based variation is the best foundational step to feel pure glute contraction by raising your hips until your upper body and thighs form a straight line.<\/p><\/li><\/ul><\/li><\/ul><ul><li><b><b>2. <\/b><\/b><b data-path-to-node=\"18,1,0\" data-index-in-node=\"0\">Bodyweight Hip Thrust | Expanding the Range of Motion (ROM)<\/b><\/li><\/ul><p><a href=\"https:\/\/burnfit.io\/en\/library\/hip-thrust\/\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-2312\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/HIP_THRUST.gif\" alt=\"\" width=\"300\" height=\"300\" \/><\/a><\/p><ul><li style=\"list-style-type: none;\"><ul><li><p data-path-to-node=\"18,1,1,0,0\"><b data-path-to-node=\"18,1,1,0,0\" data-index-in-node=\"0\">Recommended Volume:<\/b> 20 reps x 4 sets<\/p><\/li><li><p data-path-to-node=\"18,1,1,1,0\"><b data-path-to-node=\"18,1,1,1,0\" data-index-in-node=\"0\">Execution:<\/b> Lean your upper back against a bench (or a sturdy sofa\/chair). With your knees at 90 degrees, use only your glute strength to drive your hips up and down vertically.<\/p><\/li><li><p data-path-to-node=\"18,1,1,2,0\"><b data-path-to-node=\"18,1,1,2,0\" data-index-in-node=\"0\">Key Point:<\/b> It offers a much larger range of motion than a floor bridge because of the elevated pivot point. Moving up and down while leaning against the bench provides a deeper stretch and a more powerful contraction.<\/p><\/li><\/ul><\/li><\/ul><ul><li><b>3. Barbell Hip Thrust | The King of Progressive Overload<\/b><\/li><\/ul><p><a href=\"https:\/\/burnfit.io\/en\/library\/barbell-hip-thrust\/\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-2326\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/WEI_HIP_THRUST.gif\" alt=\"\" width=\"300\" height=\"300\" \/><\/a><\/p><ul><li style=\"list-style-type: none;\"><ul><li><p data-path-to-node=\"18,2,1,0,0\"><b data-path-to-node=\"18,2,1,0,0\" data-index-in-node=\"0\">Recommended Volume:<\/b> 12 reps x 4 sets<\/p><\/li><li><p data-path-to-node=\"18,2,1,1,0\"><b data-path-to-node=\"18,2,1,1,0\" data-index-in-node=\"0\">Execution:<\/b> Rest your upper back on a flat bench and place a padded barbell across your pelvis. Drive hard through your heels, lifting and lowering the barbell using your glutes.<\/p><\/li><li><p data-path-to-node=\"18,2,1,2,0\"><b data-path-to-node=\"18,2,1,2,0\" data-index-in-node=\"0\">Key Point:<\/b> This is the ultimate exercise for lifting heavy weights, which is essential for glute hypertrophy. Always use a thick barbell pad or a rolled-up yoga mat to protect your hip bones. Looking forward and locking the pelvis are absolutely critical here.<\/p><\/li><\/ul><\/li><\/ul><ul><li><b>4. Hip Thrust Machine | Safe and Precise Isolation<\/b><\/li><\/ul><p><a href=\"https:\/\/burnfit.io\/en\/library\/hip-thrust-machine\/\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-2450\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/HIP_THRUST_MAC.gif\" alt=\"\" width=\"300\" height=\"300\" \/><\/a><\/p><ul><li style=\"list-style-type: none;\"><ul><li><b data-path-to-node=\"18,2,1,0,0\" data-index-in-node=\"0\">Recommended Volume:<\/b> 12 reps x 4 sets<\/li><li><p data-path-to-node=\"18,3,1,1,0\"><b data-path-to-node=\"18,3,1,1,0\" data-index-in-node=\"0\">Execution:<\/b> Sit in the machine and securely fasten the belt or pad over your lap. Lean against the backrest and drive the weight up and down along the machine&#8217;s fixed track using your glutes.<\/p><\/li><li><p data-path-to-node=\"18,3,1,2,0\"><b data-path-to-node=\"18,3,1,2,0\" data-index-in-node=\"0\">Key Point:<\/b> It eliminates the need to balance a barbell, minimizing injury risk while offering excellent isolation. If your gym has this machine, it is highly recommended for safe and accurate glute targeting. (If unavailable, substitute with barbells or bodyweight variations.)<\/p><\/li><\/ul><\/li><\/ul><p><strong>\ud83d\udca1 Quick Tip for BurnFit App Users!<\/strong><\/p><ul><li><p data-path-to-node=\"19,0\">When searching in the BurnFit app, exercises like &#8216;Weighted Abdominal Hip Thrust&#8217; or &#8216;Abdominal Hip Thrust&#8217; may pop up. Despite having &#8216;Hip Thrust&#8217; in their names, these are actually <b data-path-to-node=\"19,0\" data-index-in-node=\"215\">core exercises targeting the abs<\/b>. Be sure not to mix them up when building your glute routine!<\/p><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b01fefd elementor-widget elementor-widget-image\" data-id=\"b01fefd\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/apps.apple.com\/en\/app\/burnfit-workout-log-tracker\/id1503464984\" target=\"_blank\" rel=\"noopener\">\n\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"1920\" height=\"270\" src=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG.png\" class=\"attachment-large size-large wp-image-8405\" alt=\"BurnFit fitness tracking app banner showing workout log interface and call to action to start tracking workouts\" srcset=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG.png 1920w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-1024x144.png 1024w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-768x108.png 768w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-1536x216.png 1536w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-667x94.png 667w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-650x91.png 650w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-550x77.png 550w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-460x65.png 460w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-450x63.png 450w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-350x49.png 350w\" sizes=\"(max-width: 1920px) 100vw, 1920px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fe95245 elementor-widget elementor-widget-text-editor\" data-id=\"fe95245\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<h3>\ud83d\udd25 Record Your &#8216;Hip Thrust&#8217; on BurnFit and Start Growing<\/h3><p>\u00a0<\/p><p><img loading=\"lazy\" decoding=\"async\" class=\" wp-image-9565 aligncenter\" src=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/Firefly-11-scaled-e1774842053776-1024x823.png\" alt=\"\" width=\"475\" height=\"382\" srcset=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/Firefly-11-scaled-e1774842053776-1024x823.png 1024w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/Firefly-11-scaled-e1774842053776-768x617.png 768w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/Firefly-11-scaled-e1774842053776-1536x1235.png 1536w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/Firefly-11-scaled-e1774842053776-667x536.png 667w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/Firefly-11-scaled-e1774842053776-650x523.png 650w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/Firefly-11-scaled-e1774842053776-550x442.png 550w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/Firefly-11-scaled-e1774842053776-460x370.png 460w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/Firefly-11-scaled-e1774842053776-450x362.png 450w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/Firefly-11-scaled-e1774842053776-350x281.png 350w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/Firefly-11-scaled-e1774842053776.png 1990w\" sizes=\"(max-width: 475px) 100vw, 475px\" \/><\/p><p>To build bigger glutes, your muscles need to experience greater stimulus (more weight or reps) than the previous workout so they can tear, recover, and grow. This is the law of <strong>&#8216;Progressive Overload,&#8217;<\/strong> and the workout logging app <b data-path-to-node=\"22\" data-index-in-node=\"229\">BurnFit<\/b> is the most systematic way to manage it.<\/p><ul><li><p data-path-to-node=\"23,0,0\"><b data-path-to-node=\"23,0,0\" data-index-in-node=\"0\">Set Up a Personalized Routine:<\/b> Pre-register your chosen <b data-path-to-node=\"23,0,0\" data-index-in-node=\"56\">hip thrust<\/b> variations and set goals in the BurnFit app. This cuts down on decision fatigue during your workout, letting you focus entirely on blasting your glutes.<\/p><\/li><li><p data-path-to-node=\"23,1,0\"><b data-path-to-node=\"23,1,0\" data-index-in-node=\"0\">Track Sets and Weights Rigorously:<\/b> Log exactly how many kilograms you lifted and how many reps you achieved while leaning on that bench last week. This data serves as a clear roadmap for safely pushing your limits today.<\/p><\/li><li><p data-path-to-node=\"23,2,0\"><b data-path-to-node=\"23,2,0\" data-index-in-node=\"0\">Visualize Your Growth Trends:<\/b> Watching your workout calendar fill up day by day provides an incredible sense of accomplishment. Your accumulated workout data becomes the ultimate fuel for building a sustainable fitness habit.<\/p><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c6836da elementor-widget elementor-widget-text-editor\" data-id=\"c6836da\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p style=\"text-align: right;\"><em><span style=\"font-size: 13px; color: #808080;\">Image Source: GIPHY, BurnFit<\/span><\/em><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-19c73f2 elementor-widget elementor-widget-text-editor\" data-id=\"19c73f2\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-size: 14px;\"><b>\u00a0[References]<\/b><\/span><\/p><ul><li><p data-path-to-node=\"4,1,0,0\"><span style=\"font-size: 14px;\"><b data-path-to-node=\"4,1,0,0\" data-index-in-node=\"0\">Korean Journal of Physical Education (KJPE)<\/b> &#8211; A Comparative Study on the Stimulation Efficiency of Bodyweight and Weighted Lower Body Exercises for Gluteus Maximus Activation<\/span><\/p><\/li><li><p data-path-to-node=\"4,1,1,0\"><span style=\"font-size: 14px;\"><b data-path-to-node=\"4,1,1,0\" data-index-in-node=\"0\">American College of Sports Medicine (ACSM)<\/b> &#8211; Progressive Overload Training Guidelines for Lower Body Muscular Hypertrophy<\/span><\/p><\/li><li><p data-path-to-node=\"4,1,2,0\"><span style=\"font-size: 14px;\"><b data-path-to-node=\"4,1,2,0\" data-index-in-node=\"0\">Korean Society of Sports Medicine (KSSM)<\/b> &#8211; Technical Guide for Pelvic Stability and Gluteal Muscle Strengthening<\/span><\/p><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-d39d493 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"d39d493\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-8ec5564\" data-id=\"8ec5564\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div data-stad_elementor-wrapper-link=\"{&quot;url&quot;:&quot;https:\\\/\\\/burnfit.io\\\/en\\\/blog-en\\\/&quot;,&quot;is_external&quot;:&quot;&quot;,&quot;nofollow&quot;:&quot;&quot;,&quot;custom_attributes&quot;:&quot;&quot;}\" style=\"cursor: pointer\" tabindex=\"0\" role=\"link\" class=\"stad-elementor-wrapper-link elementor-element elementor-element-ef6194f elementor-widget elementor-widget-stad_for_elementor_heading\" data-id=\"ef6194f\" data-element_type=\"widget\" data-widget_type=\"stad_for_elementor_heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"stad-heading-container stad-flex\">\r\n<div class=\"stad-heading-marker stad-heading-marker-isolated-icon stad-heading-marker-background stad-flex-none stad-flex stad-align-item-center stad-justify-content-center stad-pos-rel\" aria-hidden=\"true\">\r\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"stad-heading-marker-icon stad-pos-rel stad-duotone-icon stad-duotone-arrow-right-7 sonnet-duotone-ions\"><\/span>\r\n\t\t\t<\/div>\r\n<div class=\"stad-heading-marker-space-between stad-flex-none\" aria-hidden=\"true\"><\/div>\r\n\r\n\t<h2 class=\"stad-heading stad-heading-single-content stad-padding-0 stad-margin-0\">\t\t<span class=\"stad-heading-single-content-text stad-heading-content-text stad-inline-block\">\r\n\t\t\t\t\t\t\t<span class=\"stad-heading-single-content-text-content\">Read More Articles<\/span>\r\n\t\t\t\t\t<\/span>\r\n\t<\/h2>\t\r\n<\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e407268 elementor-widget elementor-widget-st_elementor_post_list_widget\" data-id=\"e407268\" data-element_type=\"widget\" data-settings=\"{&quot;st_elementor_post_list_widget_posts_number_control&quot;:6,&quot;st_elementor_post_list_widget_grid_columns_control&quot;:&quot;2&quot;,&quot;st_elementor_post_list_widget_posts_all_display_control&quot;:&quot;no&quot;,&quot;st_elementor_post_list_widget_post_meta_author_control&quot;:&quot;no&quot;,&quot;st_elementor_post_list_widget_layout-control&quot;:&quot;grid&quot;}\" data-widget_type=\"st_elementor_post_list_widget.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"st-article-type-col-container st-article-list st-grid st-grid-gap st-grid-col-2 st-has-no-comments\">\r\n\t\t\t\r\n\t\t<article class=\"st-article-type-col st-grid-theme-light st-pos-rel post-10092 post type-post status-publish format-standard has-post-thumbnail hentry category-article category-guide-tips tag-apple-hips tag-burnfit tag-glute-exercises tag-glute-workout tag-hip-thrust tag-hip-up-workout tag-workout tag-workoutapp tag-workoutlog tag-workoutroutine\">\r\n\t\t\t<a href=\"https:\/\/burnfit.io\/en\/blog-en\/fix-your-hip-thrust-form-100-guaranteed-glute-growth\/\" class=\"st-article-a st-width-100 st-height-100 st-ovfl-hidden\" rel=\"bookmark\">\r\n\t\t\t\t<div class=\"st-grid-col-content st-grid-content st-height-100 st-pos-rel\">\r\n\r\n\t\t\t\t\t\r\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"st-grid-col-content-asset st-pos-rel\">\r\n\t\t\t\t\t\t\t\t<figure class=\"st-grid-col-content-figure st-grid-asset-bg st-ovfl-hidden st-pos-abs st-width-100 st-height-100\">\r\n\t\t\t\t\t\t\t\t\t<img decoding=\"async\" class=\"st-grid-content-image\" alt=\"Fix Your &#8216;Hip Thrust&#8217; Form! 100% Guaranteed Glute Growth\" src=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/06\/Strong-Woman-Girl-Power-GIF.gif\" srcset=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/06\/Strong-Woman-Girl-Power-GIF-350x350.gif 600w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/06\/Strong-Woman-Girl-Power-GIF-450x450.gif 1024w\" sizes=\"(max-width: 600px) 300px\">\r\n\t\t\t\t\t\t\t\t<\/figure>\r\n\t\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t\t\t\t\t\t\t\r\n\t\t\t\t\t<div class=\"st-grid-col-content-script\">\r\n\t\t\t\t\t\t<header class=\"st-article-header\">\r\n\r\n\t\t\t\t\t\t\t\r\n\t\t\t\t\t\t\t<h3 class=\"st-article-title\">\r\n\t\t\t\t\t\t\t\tFix Your &#8216;Hip Thrust&#8217; Form! 100% Guaranteed Glute Growth\t\t\t\t\t\t\t<\/h3>\r\n\t\t\t\t\t\t<\/header>\r\n\t\t\t\t\t<\/div>\r\n\t\t\t\t<\/div>\r\n\t\t\t<\/a>\r\n\t\t<\/article>\r\n\t\t\t\r\n\t\t<article class=\"st-article-type-col st-grid-theme-light st-pos-rel post-10079 post type-post status-publish format-standard has-post-thumbnail hentry category-article category-workout-routine tag-apple-hips tag-burnfit tag-glute-exercises 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tag-bigger-forearms tag-bodybuilding tag-burnfit tag-dumbbell-forearm-workout tag-fitness-motivation tag-forearm tag-forearm-exercises tag-forearm-hypertrophy tag-forearm-muscle-growth tag-forearm-training tag-forearm-veins tag-forearm-workout tag-grip-strength tag-gym-workout tag-muscle-building tag-strength-training tag-vascular-forearms tag-workout-tracker tag-wrist-strength\">\r\n\t\t\t<a href=\"https:\/\/burnfit.io\/en\/blog-en\/forearm-workout-mistakes\/\" class=\"st-article-a st-width-100 st-height-100 st-ovfl-hidden\" rel=\"bookmark\">\r\n\t\t\t\t<div class=\"st-grid-col-content st-grid-content st-height-100 st-pos-rel\">\r\n\r\n\t\t\t\t\t\r\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"st-grid-col-content-asset st-pos-rel\">\r\n\t\t\t\t\t\t\t\t<figure class=\"st-grid-col-content-figure st-grid-asset-bg st-ovfl-hidden st-pos-abs st-width-100 st-height-100\">\r\n\t\t\t\t\t\t\t\t\t<img decoding=\"async\" class=\"st-grid-content-image\" alt=\"Forearm Workout: 7 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st-grid-theme-light st-pos-rel post-9909 post type-post status-publish format-standard has-post-thumbnail hentry category-article category-workout-routine tag-burnfit tag-meal-log tag-workout tag-workoutapp tag-workoutlog\">\r\n\t\t\t<a href=\"https:\/\/burnfit.io\/en\/blog-en\/abdominal-obesity-exercise-guide-visceral-fat-belly-fat-loss-routine-without-procedures\/\" class=\"st-article-a st-width-100 st-height-100 st-ovfl-hidden\" rel=\"bookmark\">\r\n\t\t\t\t<div class=\"st-grid-col-content st-grid-content st-height-100 st-pos-rel\">\r\n\r\n\t\t\t\t\t\r\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"st-grid-col-content-asset st-pos-rel\">\r\n\t\t\t\t\t\t\t\t<figure class=\"st-grid-col-content-figure st-grid-asset-bg st-ovfl-hidden st-pos-abs st-width-100 st-height-100\">\r\n\t\t\t\t\t\t\t\t\t<img decoding=\"async\" class=\"st-grid-content-image\" alt=\"Abdominal Obesity Exercise Guide: Visceral Fat &#038; Belly Fat Loss Routine Without Procedures\" src=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/05\/Big-Hero-6-Belly-GIF.gif\" srcset=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/05\/Big-Hero-6-Belly-GIF-350x350.gif 600w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/05\/Big-Hero-6-Belly-GIF-450x450.gif 1024w\" sizes=\"(max-width: 600px) 300px\">\r\n\t\t\t\t\t\t\t\t<\/figure>\r\n\t\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t\t\t\t\t\t\t\r\n\t\t\t\t\t<div class=\"st-grid-col-content-script\">\r\n\t\t\t\t\t\t<header class=\"st-article-header\">\r\n\r\n\t\t\t\t\t\t\t\r\n\t\t\t\t\t\t\t<h3 class=\"st-article-title\">\r\n\t\t\t\t\t\t\t\tAbdominal Obesity Exercise Guide: Visceral Fat &#038; Belly Fat Loss Routine Without Procedures\t\t\t\t\t\t\t<\/h3>\r\n\t\t\t\t\t\t<\/header>\r\n\t\t\t\t\t<\/div>\r\n\t\t\t\t<\/div>\r\n\t\t\t<\/a>\r\n\t\t<\/article>\r\n\t\t\t\r\n\t\t<article class=\"st-article-type-col st-grid-theme-light st-pos-rel post-9898 post type-post status-publish format-standard has-post-thumbnail hentry category-article category-guide-tips tag-2-split-workout-routine tag-burnfit tag-diet-plan-for-weight-loss tag-gym-routine-for-beginners tag-healthy-weight-loss tag-meal-log tag-quick-diet tag-quick-weight-loss tag-weight-loss-workout tag-workout tag-workoutapp tag-workoutlog\">\r\n\t\t\t<a href=\"https:\/\/burnfit.io\/en\/blog-en\/summer-prep-quick-weight-loss-success-med-free-diet-gym-routine-recommendation\/\" class=\"st-article-a st-width-100 st-height-100 st-ovfl-hidden\" rel=\"bookmark\">\r\n\t\t\t\t<div class=\"st-grid-col-content st-grid-content st-height-100 st-pos-rel\">\r\n\r\n\t\t\t\t\t\r\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"st-grid-col-content-asset st-pos-rel\">\r\n\t\t\t\t\t\t\t\t<figure class=\"st-grid-col-content-figure st-grid-asset-bg st-ovfl-hidden st-pos-abs st-width-100 st-height-100\">\r\n\t\t\t\t\t\t\t\t\t<img decoding=\"async\" class=\"st-grid-content-image\" alt=\"Summer Prep Quick Weight Loss Success: Med-Free Diet &#038; Gym Routine Recommendation\" src=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/05\/marco-palumbo-eWMqMj3EX5s-unsplash-scaled-1-650x340.jpg\" srcset=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/05\/marco-palumbo-eWMqMj3EX5s-unsplash-scaled-1-350x183.jpg 600w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/05\/marco-palumbo-eWMqMj3EX5s-unsplash-scaled-1-450x235.jpg 1024w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/05\/marco-palumbo-eWMqMj3EX5s-unsplash-scaled-1-650x340.jpg 2000w\" sizes=\"(max-width: 600px) 300px\">\r\n\t\t\t\t\t\t\t\t<\/figure>\r\n\t\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t\t\t\t\t\t\t\r\n\t\t\t\t\t<div class=\"st-grid-col-content-script\">\r\n\t\t\t\t\t\t<header class=\"st-article-header\">\r\n\r\n\t\t\t\t\t\t\t\r\n\t\t\t\t\t\t\t<h3 class=\"st-article-title\">\r\n\t\t\t\t\t\t\t\tSummer Prep Quick Weight Loss Success: Med-Free Diet &#038; Gym Routine Recommendation\t\t\t\t\t\t\t<\/h3>\r\n\t\t\t\t\t\t<\/header>\r\n\t\t\t\t\t<\/div>\r\n\t\t\t\t<\/div>\r\n\t\t\t<\/a>\r\n\t\t<\/article>\r\n\t<\/div>\r\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Master the Proper Hip Thrust Technique for Ultimate Glute Activation The hip thrust is widely recognized as one of the most popular glute exercises preferred by many fitness enthusiasts, especially women. It is highly favored because it can be easily performed anywhere using just your body weight. From light bodyweight variations at home utilizing a&#8230;<\/p>\n","protected":false},"author":1,"featured_media":10091,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[12,11],"tags":[279,23,278,276,282,277,64,50,49,21],"class_list":["post-10092","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-article","category-guide-tips","tag-apple-hips","tag-burnfit","tag-glute-exercises","tag-glute-workout","tag-hip-thrust","tag-hip-up-workout","tag-workout","tag-workoutapp","tag-workoutlog","tag-workoutroutine"],"_links":{"self":[{"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/posts\/10092","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/comments?post=10092"}],"version-history":[{"count":7,"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/posts\/10092\/revisions"}],"predecessor-version":[{"id":10099,"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/posts\/10092\/revisions\/10099"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/media\/10091"}],"wp:attachment":[{"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/media?parent=10092"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/categories?post=10092"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/tags?post=10092"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}