Demonstration
Watch the Form Demo
Technique
How to Do the Bodyweight Hip Thrust
- Sit on the floor with your upper back against a bench edge, knees bent and feet flat.
- Position your feet so your shins will be vertical at the top.
- Tuck your chin and brace your core.
- Drive through your heels to lift your hips until your body is straight from shoulders to knees.
- Squeeze the glutes hard at the top for a full second.
- Lower under control and repeat.
Anatomy
Muscles Worked
Do This
Form Cues
- Rest the shoulder blades on the bench edge, not the middle of your back.
- Set the feet so the shins are vertical at the top.
- Keep the chin tucked throughout.
- Finish with ribs down and pelvis tucked. Height comes from the hips, never from arching the back.
Avoid This
Common Mistakes
- Sliding down the bench as the set goes on.
- Overextending the lower back at lockout.
- Letting the knees fall inward as you drive up.
- Racing through reps once they feel easy instead of adding pauses or moving to one leg.
More to Explore
Variations & Related Exercises
Variations of this lift
Barbell Hip Thrust
Dumbbell Hip Thrust
Glute Bridge
Trains the same muscles
1.5 Rep Barbell Squat
B-Stance Dumbbell Romanian Deadlift
Band Fire Hydrant
Band Side Clam
Barbell Box Squat
Barbell Deadlift
Put It Into Practice
Workouts Featuring This Lift
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