VARIATIONS
Bodyweight Hip Thrust
Upper back on bench with no weight across hips
This movement isolates the glutes to build posterior chain strength and improve hip extension power. It targets the gluteus maximus more effectively than squats or deadlifts.
HOW TO DO IT
- Sit on the floor with your upper back against a stable bench.
- Bend your knees and place your feet flat on the ground.
- Drive through your heels to lift your hips until your body forms a straight line.
- Squeeze your glutes hard at the top of the movement.
- Lower your hips back down with control until they nearly touch the floor.
COMMON MISTAKES
- Hyperextending the lower back instead of using the hips.
- Lifting the head and looking forward.
- Placing the feet too far away from the glutes.
- Rushing the descent and bouncing off the floor.
TIPS
- Keep your chin tucked to your chest throughout the lift.
- Drive through the mid-foot rather than the toes.
- Pause for one second at the top to maximize muscle activation.
DETAILS
- Muscles
- Glutes
- Equipment
- Bodyweight
- Type
- Strength Training
- Difficulty
- Intermediate
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Hip thrust
- Load position
- On the hips
- Legs
- Both
- Body position
- Lying on the back
- Body support
- Upper arms on a pad (preacher)
SIMILAR EXERCISES
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