Body Weight Pelvis Push
Glutes
Glutes & HipsBeginnerStrengthPush
At a glance
| Muscles worked | Mobility |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Beginner |
| Type | Strength · Push |
| Sets & reps | 4 sets × 30 reps |
| Estimated calories burned | ~3 kcal |
| Equipment | None needed |
How to do it
- Step 1: Setup — place your upper back on a bench
- Step 2: place your feet on the floor hips width apart
- Step 3: push your hips up squeezing at the top then back down
Coaching tips
Benefits
Glutes
Common mistakes
not going up high enough
Make it harder
go faster for more reps or add weight
Make it easier
go slower for less reps
Breathing
Exhale when you push up
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 × 10-12 each sideGeneral 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.