Bodyweight Hip Thrust
Powerful glute activation and strength builder
Glutes & HipsBeginnerStrengthHip
At a glance
| Muscles worked | Primary: Glutes |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Beginner |
| Type | Strength · Hip |
| Sets & reps | 3 sets × 12-15 reps |
| Estimated calories burned | ~35 kcal |
| Equipment | None needed |
How to do it
- Step 1: Lie on back with knees bent and feet flat
- Step 2: Place shoulders on floor or bench
- Step 3: Drive through heels and lift hips high
- Step 4: Squeeze glutes at the top
- Step 5: Lower with control
Coaching tips
Benefits
Powerful glute activation and strength builder
Common mistakes
Overarching the lower back
Make it harder
Add weight on hips or single leg
Make it easier
Reduce range of motion
Breathing
Exhale at the top
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 × 12-15 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.