Bodyweight Hip Thrust
Execution Guide
- Sit on the ground with your upper back against a bench.
- Bend your knees and plant your feet flat on the floor, hip-width apart.
- Drive through your heels to thrust your hips upward until your torso is parallel to the floor.
- Squeeze your glutes hard at the top.
- Lower your hips back down with control.
Range of Motion
Hips near the floor to full hip extension.
Common Mistakes to Avoid
- ×Hyperextending the lower back at the top
- ×Pushing through the toes instead of the heels
- ×Not squeezing the glutes long enough at the top
Prescription
3Sets
10-15Reps
Rest interval24-48 hours
Goal
Activate and build the glutes with bodyweight
Difficulty
Beginner
Burn (10m)
30-50
Equipment
Bench
Anatomy
Primary
Glutes
Secondary
HamstringsCore