Basic Hip Thruster Off Bench
Foundational hip-thrust movement that strongly activates the glutes.
Glutes & HipsBeginnerStrengthExtension
At a glance
| Muscles worked | Primary: glutes. Secondary: hamstrings, core |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Beginner |
| Type | Strength · Extension |
| Sets & reps | 3 sets × 12-15 reps |
| Estimated calories burned | ~28 kcal |
How to do it
- Sit on the floor with upper back against a bench and feet planted.
- Drive through the heels to lift the hips until the body forms a straight line.
- Squeeze the glutes at the top.
- Lower with control.
- Repeat for desired reps.
Equipment
- Bench
Coaching tips
Benefits
Foundational hip-thrust movement that strongly activates the glutes.
Common mistakes
Avoid overextending the lower back or pushing through the toes.
Make it harder
Add weight or a single-leg variation.
Make it easier
Perform on the floor.
Breathing
Exhale as you thrust, inhale as you lower.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 3 sets × 10 secondsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.