Bodyweight Hip Thrust

Category

Legs

Difficulty

Intermediate

Equipment

Bench

Primary muscles

Gluteus Maximus, Gluteus Mideus

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus

How to do it

1. Sit on the ground with your upper back resting against a bench and your knees bent, feet flat on the floor and shoulder-width apart. Cross your arms over your chest.
2. Engage your core and press through your heels to lift your hips upward until your body forms a straight line from your shoulders to your knees.
3. Squeeze your glutes at the top of the movement, keeping your chin tucked slightly and your ribs down.
4. Slowly lower your hips back down to the ground under control. Repeat the movement for the desired number of repetitions.

Form tips

• Press through your heels, not your toes, to better target the glutes.
• Exhale as you lift your hips and inhale as you lower them.
• Pause and squeeze your glutes at the top for 1–2 seconds to maximize activation.