Bodyweight Hip Thrust
Learn how to perform Bodyweight Hip Thrust, a Legs exercise, with setup, breathing and common mistakes.
Bodyweight Hip Thrust · Preview
Setup
Rest your upper back just below the shoulder blades on a bench and place your feet hip-width apart. Lightly hold the sides of the bench or rest your hands on your thighs to stabilize your torso.
Start phase
Drive through your feet and lift your hips. Keep your knees from collapsing inward and let your glutes—not your lower back—lead the movement.
End phase
Lower your hips slowly. Keep your glutes engaged as you descend until just before they touch the floor.
Target muscles
Feel your glutes squeeze briefly and strongly at the top. If your hamstrings tire first, bring your feet slightly closer to your body.
Common mistakes
Overarching your lower back or looking up at the top can overload your back. Keep your ribs down and chin tucked as you curl your hips into the contraction.
Breathing
Exhale as you lift your hips and inhale as you lower them. Avoid holding your breath completely at the top so you can maintain torso tension longer.
Coach tip
Pause for about 1 second at the top to check your glute contraction. When this feels easy, progress to one leg at a time or add a band for more resistance.
