Glutes · Compound

Bodyweight Hip Thrust

A bodyweight glute activation exercise performed with the upper back on a bench, ideal for warm-ups or high-rep glute work. It grooves the exact hip thrust pattern used with a barbell, making it both the teaching version and the burnout version of the lift. Pauses and single-leg reps keep it challenging long after two-legged reps get easy.

By Macros Inc Team Verified by Alex Dedmon Updated August 2026

Beginner Bodyweight Compound Hinge
bodyweight-hip-thrust-poster
  • Level Beginner
  • Equipment Bodyweight
  • Primary Muscles Abs, Glutes, Hamstrings
  • Movement Compound Hinge

Demonstration

Watch the Form Demo

Technique

How to Do the Bodyweight Hip Thrust

  1. Sit on the floor with your upper back against a bench edge, knees bent and feet flat.
  2. Position your feet so your shins will be vertical at the top.
  3. Tuck your chin and brace your core.
  4. Drive through your heels to lift your hips until your body is straight from shoulders to knees.
  5. Squeeze the glutes hard at the top for a full second.
  6. Lower under control and repeat.

Anatomy

Muscles Worked

glutes
Primary muscles
Glutes
Secondary muscles
Abs Hamstrings

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

Trains the same muscles

Put It Into Practice

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