Bodyweight Hip Thruster
Strengthens glutes with minimal equipment
LegsBeginnerStrengthThrust
At a glance
| Muscles worked | Primary: Glutes and hamstrings |
|---|---|
| Muscle group | Legs |
| Difficulty | Beginner |
| Type | Strength · Thrust |
| Sets & reps | 4 sets × 30 reps |
| Estimated calories burned | ~40 kcal |
| Equipment | None needed |
How to do it
- Step 1: Lie on back with knees bent
- Step 2: Feet flat on floor hip-width
- Step 3: Drive through heels to lift hips
- Step 4: Squeeze glutes at top
- Step 5: Lower with control
Coaching tips
Benefits
Strengthens glutes with minimal equipment
Common mistakes
Overarching lower back
Make it harder
Add single-leg variation
Make it easier
Glute bridge
Breathing
Exhale thrusting up
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 3 sets × 12-15 repsGeneral 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.