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Don’t decrease the goal; increase the effort. 💥 I know I’ve been quiet... I’ve been increasing my efforts and working on a bunch of things. 3.5 months until 2020. What are you working on? #mondaymotivation #motivationmonday .
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#goaldigger #goaldiggers  #fitgirlnikki #bodybuilding  #fitfam #fitstagram #girlswithmuscle #girlswholift  #blackgirlmagic  #fitsporation  #bestself  #fitnesslifestyle  #ifbbfigurepro  #figurepro #ifbbpro #ifbbfigure  #ifbb  #figurecompetitor  #fitblackgirls #fitblackwomen  #afrogirlfitness #motivationalquotes #effort #goal #inspiration #abs #encouragement “Happiness does not come from doing easy work but from the afterglow of satisfaction that comes after the achievement of a difficult task that demanded our best.”
-Theodore Isaac Rubin ✨✨✨.
📸 @w_wittmannphoto .
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#goaldigger #goaldiggers  #fitgirlnikki #bodybuilding  #fitfam #fitstagram #girlswithmuscle #girlswholift  #blackgirlmagic  #fitsporation  #bestself  #fitnesslifestyle  #ifbbfigurepro  #figurepro #ifbbpro #ifbbfigure  #ifbb  #figurecompetitor  #fitblackgirls #fitblackwomen  #afrogirlfitness #prodebut #ifbbprodebut #modelpose #stagephotography #happiness #notdoneyet #inspirationalquotes #workhard #encouragementquotes ❤️ it’s never too late to do what you want to do.
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goaldigger #goaldiggers  #fitgirlnikki #bodybuilding  #fitfam #fitstagram #girlswithmuscle #girlswholift  #blackgirlmagic  #fitsporation  #bestself  #fitnesslifestyle  #ifbbfigurepro  #figurepro #ifbbpro #ifbbfigure  #ifbb  #figurecompetitor  #fitblackgirls #fitblackwomen  #afrogirlfitness #toolate #succeed #success #justdoit IFBB Pro Debut ✔️ Heading home feeling proud. No trophy or placing but satisfaction of setting a goal and achieving it. Now, onto the next! 8 weeks to bring a better package! 💥 thank you @exiletrain @fleverett @rachelreneelive @bnicehu89 for being there and thank you everyone for your kind messages! ❤️❤️
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goaldigger #goaldiggers  #fitgirlnikki #bodybuilding  #fitfam #fitstagram #girlswithmuscle #girlswholift  #blackgirlmagic  #fitsporation  #bestself  #fitnesslifestyle  #ifbbfigurepro  #figurepro #ifbbpro #ifbbfigure  #ifbb  #figurecompetitor  #fitblackgirls #fitblackwomen  #afrogirlfitness #posing #videooftheday #videos  #prodebut #pittsburghmasterspro #pittsburghpromasters “...palms are sweaty, knees weak, arms are heavy... mom’s spaghetti...”😂 Doing a thing tomorrow... a pro debut thing at the Pittsburgh Pro Masters Championships! Thank you @jagware_suits and @theshoefairy_ for my bling! ❤️ .
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#goaldigger #goaldiggers  #fitgirlnikki #bodybuilding  #fitfam #fitstagram #girlswithmuscle #girlswholift  #blackgirlmagic  #fitsporation  #bestself  #fitnesslifestyle  #ifbbfigurepro  #figurepro #ifbbpro #ifbbfigure  #ifbb  #figurecompetitor  #fitblackgirls #fitblackwomen  #afrogirlfitness #figuresuit #theshoefairy #jagware #bling #prodebut #proshow Keep pushing! ✨✨✨
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 #goaldigger #goaldiggers  #fitgirlnikki #bodybuilding  #fitfam #fitstagram #girlswithmuscle #girlswholift  #blackgirlmagic  #fitsporation  #bestself  #fitnesslifestyle  #ifbbfigurepro  #figurepro #ifbbpro #ifbbfigure  #ifbb  #figurecompetitor  #fitblackgirls #fitblackwomen  #afrogirlfitness #effort #goals #keepgoing #keeppushing #weekendmotivation My love, @fleverett , took me on a staycation in Center City Philadelphia this past weekend. One night we stumbled onto the fountain at the Comcast Center on JFK Blvd by Chops restaurant. Soo beautiful! 😍😍 I loved watching the water dance and tried to freeze time with my camera. (Swipe for more) 💦 📷 Canon Rebel SL2
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#staynfocus #staynfocusimages #canonrebelsl2 #canon #canonphotography #photography #photographer #focus #aperture #visualoflife #waterfountain #beauty #fountain #waterphotography #frozenwater #waterphoto #bokehobsessed #bokeh #bokehphotography #nighttimephotography #nightphotography #philly #centercityphilly #goaldigger #goaldiggers  #fitgirlnikki #ifbbpro #bestself #creativity #transformationtuesday It’s my birthday!! 🙌🏾 I’m not 39, I’m 21 with 18 years of experience! Actually... I don’t mind turning 39.
I’m on the cusp of a lot right now— 
my 40s, 
my pro debut,
marrying my love,
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📸 @staynfocusimages @fleverett 
#birthday #birthdaygirl #birthdaylove  #happybirthday #goaldigger #goaldiggers  #fitgirlnikki #bodybuilding  #fitfam #fitstagram #girlswithmuscle #girlswholift  #blackgirlmagic  #fitsporation  #bestself  #fitnesslifestyle  #ifbbfigurepro  #figurepro #ifbbpro #ifbbfigure  #ifbb  #figurecompetitor  #fitblackgirls #fitblackwomen  #afrogirlfitness #cooldown #poolday #cooloff #kiddiepool ❤️ Let’s have a great week! .
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Fit Girl Nikki, LLC | how to do a glute bridge or hip thrust
glutes, booty, bootybuilder, gluteus maximus, glute bridge, hip thrusters, grow a butt, squat, bigger butt, bret contreras, the glute guy, how to exercise, how to lose weight, keto recipes, healthy recipes, best exercises for a better butt, frog pumps, glute bridge, hip thrust
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Blog

Hip Thrusters / Glute Bridges

Hey Goal Diggers!

I definitely wanted to share another one of my favorite glute exercises which in my opinion targets the glutes (more specifically gluteus maximus) way more effectively than squats. They are called,  Hip Thrusters/ Glute Bridges and there are several variations. This exercise was invented by Bret Contreras in 2006.

(Visit my Exercise Library for more videos!)

Disclaimer: You may look a little crazy in the gym but who cares, especially when you see what your glutes look like after weeks of incorporating this move. This is about you, your body and your goals… #gettowork (I know this is not FB, IG or twitter but I felt a hashtag was needed there)

Diagram of the Gluteus Maximus, Medius and Minimus

Alright, so now I’ll get to ‘splaining.

The weight:

Safety is your number one concern. If you are just starting out/new to lifting, start with just your body weight. Ensure you can do the motion with proper form. If you do plan on using weight, start light and build up from there. Any barbell will work, in the video below I am using a traditional bar with plates (adds up to 115 lbs)– I find its easier to set up and take down. When I started I used the fixed weight barbells because I was doing much lighter weight and could easily carry them from the rack to the bench. Whichever you choose, you will also want to have 1 or 2 yoga mats or something to cushion the area where the bar rests. Personally, I use two mats folded in half, anything less is uncomfortable on my pelvic bones. If you will be using weight, you will also need a bench… a sturdy one. (A variation to this exercise is instead of using the bench you simply use the floor.. beginners may want to try this out first with just their body weight).

The technique:

Option A

  1. Begin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs. Using a fat bar or having a mat/pad on the bar can greatly reduce the discomfort caused by this exercise.
  2. Roll the bar so that it is directly above your hips, and lean back against the bench so that your shoulder blades are near the top of it.
  3. Begin the movement by driving through your feet, extending your hips vertically through the bar. Your weight should be supported by your shoulder blades and your feet. Extend as far as possible, then reverse the motion to return to the starting position.

Option B

  1. Begin by deadlifting the loaded barbell then sitting down on the bench placing the loaded barbell in your lap.
  2. Slide your back down the bench into the starting position.
  3. Begin the movement by driving through your feet, extending your hips vertically through the bar. Your weight should be supported by your shoulder blades and your feet. Extend as far as possible, then reverse the motion to return to the starting position.

 

Video Credit – Fit Girl Nikki LLC
Exercise Caption – Bodybuilding.com

 

A little comparison from last year to this year and from 2012 to more recent 2017 (FYI: I started targeting my glutes more in July 2013 after deciding to compete.)

 

 

“Fall in love with the process and the results will come!”

See Also:

Hovering Hip Abduction!!

Shin Boxes & Banded Single Leg Glute Bridges

Glute Kick Ups / Kick Backs / Donkey Kicks

Kettle Bell Deadlift to Goblet Squat Combo

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