Bodyweight Hip Thrust 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Glutes
Secondary Targets
Execution
Isolation
Force Type
Push (Bilateral)
Required Equipment
Bodyweight
Fitness Level
Beginner
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Bodyweight Hip Thrust is a lower-body exercise primarily targeting the glutes, with secondary activation of the abs and hamstrings. It is performed by sitting on the floor with your upper back resting against a bench or elevated surface, placing your feet flat on the ground and shoulder-width apart. From this position, you push through your heels to lift your hips toward the ceiling, squeezing the glutes at the top of the movement before lowering back down. This exercise can be done using only bodyweight, making it a convenient option for building strength and muscle in the glutes, while also engaging the core and hamstrings.
How to Perform
Begin by lying on your back with your upper back resting on a bench, ensuring your knees are bent and feet are positioned flat on the floor, approximately shoulder-width apart.
Push through your heels, engaging your glutes, and lift your hips towards the ceiling, forming a straight line from your shoulders to your knees.
Slowly lower your hips back down to the starting position, maintaining control throughout the movement.
Repeat the movement for the desired number of repetitions, focusing on proper form and squeezing the glutes at the top for maximum activation.
Tips
If you're performing the exercise without any added weight, you can either cross your arms over your chest or extend them out to the sides, depending on what feels most comfortable for you.
As you lift your hips, direct your gaze upward so that your torso becomes aligned parallel to the floor.
Avoid looking down or forcing your neck into flexion; instead, keep your neck neutral and in line with your spine. As your torso rises, your gaze should naturally shift upward. When lowering your hips, your gaze will be more level.
Focus on keeping your lower back from arching excessively as you raise your hips. Engage your glutes and gently tilt your pelvis backward to maintain proper form.
Aim for a straight line from your knees to your shoulders at the top of the movement to ensure optimal glute activation.
Make sure your hips don’t sag or rotate as you lift them, maintaining stability throughout the exercise.
Exhale as you raise your hips, making sure you don’t feel strain in your lower back. The movement should target the glutes.
If you're struggling to feel your glutes working, try gently pressing on them with your hands and pause briefly at the top of the lift to enhance the contraction.
How Not to Perform
Avoid Arching the Lower Back: Do not excessively arch your lower back as you lift your hips. This can strain your spine and reduce glute activation. Focus on engaging your glutes and slightly tilting your pelvis posteriorly to protect your lower back.
Don’t Use Momentum: Refrain from jerking or using momentum to lift your hips. The movement should be slow and controlled to maximize glute engagement. Focus on muscle contraction rather than rushing through the reps.
Avoid Looking Down: Looking down during the exercise can cause your neck to be misaligned, which can lead to discomfort and tension. Keep your neck neutral and let your gaze move upward as you raise your hips.
Don’t Let Your Knees Flaring Out: Ensure that your knees stay aligned with your feet throughout the movement. Letting your knees flare outward can shift the focus away from your glutes and potentially cause knee strain.
Don’t Let Your Hips Drop or Rotate: Avoid letting your hips drop or rotate as you bridge up. This can cause instability and prevent the glutes from fully activating. Keep your hips level and stable during the movement.
Avoid Overextending the Hips: Don’t push your hips too high, where your lower back begins to arch. Aim for a straight line from your knees to shoulders at the top of the movement to ensure you are effectively targeting your glutes.
Don’t Hold Your Breath: Make sure to breathe throughout the movement. Exhale as you lift your hips and inhale as you lower them. Holding your breath can lead to unnecessary tension and fatigue.
Avoid Rushing the Reps: Do not rush through the sets. Focus on quality over quantity. Perform each rep slowly and with full control to activate the glutes and prevent unnecessary strain on other muscles.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
