Hip thrust bodyweight
A bodyweight glute-focused exercise performed by elevating the upper back on a bench and driving the hips upward. It isolates and strengthens the glutes and hamstrings without requiring external weights.
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- Sit on the floor with your upper back resting against the edge of a stable bench, just below your shoulder blades.
- Place your feet flat on the floor, about hip-width apart, so your shins are vertical when your hips are raised.
- Keep your chin tucked and gaze forward, then drive through your heels to extend your hips upward until your torso is parallel to the floor.
- Squeeze your glutes hard at the top of the movement for one full second, maintaining a neutral spine.
- Lower your hips back down under control to the starting position, keeping tension in your glutes.
Muscles worked
Form tips
- Keep your chin tucked and look forward throughout the entire movement to prevent lower back hyperextension.
- Ensure your shins are vertical at the top of the lift; if your feet are too far forward, you will shift the tension to your hamstrings.
- Drive the movement entirely through your heels rather than your toes to maximize glute activation.
Common mistakes
- Hyperextending the lower back at the top of the movement instead of achieving a neutral spine through a posterior pelvic tilt.
- Looking up at the ceiling, which encourages the lower back to arch and reduces glute engagement.
- Allowing the knees to cave inward during the upward phase of the lift.
FAQ
What is the difference between a bodyweight hip thrust and a glute bridge?
A hip thrust is performed with your upper back elevated on a bench, creating a larger range of motion and greater glute stretch compared to a glute bridge, which is performed flat on the floor.
How many reps and sets of bodyweight hip thrusts should I do?
For bodyweight hip thrusts, aim for 3 to 4 sets of 15 to 25 repetitions to build muscular endurance and establish a strong mind-muscle connection before adding weight.
How do I make the bodyweight hip thrust harder without weights?
You can increase the difficulty by performing single-leg hip thrusts, adding a pause at the top of each rep, or placing a resistance band around your knees to increase lateral glute activation.
