Bodyweight Deep Pelvis Push
Deep pelvic drive that strengthens the glutes, improves hip extension, and enhances pelvic control.
Glutes & HipsBeginnerStrengthExtension
At a glance
| Muscles worked | Primary: glutes & hips. Secondary: core, pelvic floor, hip flexors |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Beginner |
| Type | Strength · Extension |
| Sets & reps | 3 sets × 10-15 reps |
| Estimated calories burned | ~26 kcal |
| Equipment | None needed |
How to do it
- Set up in a stable stance or kneeling position as preferred.
- Drive the pelvis forward into a deep extension while squeezing the glutes.
- Keep the core braced and ribs down.
- Return with control.
- Repeat for desired reps.
Coaching tips
Benefits
Deep pelvic drive that strengthens the glutes, improves hip extension, and enhances pelvic control.
Common mistakes
Avoid overarching the lower back or losing core tension.
Make it harder
Add a pause at the top or light resistance.
Make it easier
Reduce the range of motion.
Breathing
Exhale as you push the pelvis forward, inhale as you return.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 4 sets × 15 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.