Hip Thrust with Water Bottle
Hip thrust with light water-bottle load that builds glute strength and hip extension power.
Glutes & HipsBeginnerStrengthExtension
At a glance
| Muscles worked | Primary: glutes. Secondary: hamstrings, core |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Beginner |
| Type | Strength · Extension |
| Sets & reps | 4 sets × 15 reps |
| Estimated calories burned | ~26 kcal |
How to do it
- Sit on the floor with the upper back against a bench (or lie on the floor) holding a water bottle on the hips.
- Drive through the heels to lift the hips until the body forms a straight line from shoulders to knees.
- Squeeze the glutes hard at the top.
- Lower with control.
- Complete 4 sets of 15 reps.
Equipment
- Water Bottle
- Bench optional
Coaching tips
Benefits
Hip thrust with light water-bottle load that builds glute strength and hip extension power.
Common mistakes
Avoid overarching the lower back or pushing through the toes.
Make it harder
Use heavier bottles or elevate the feet.
Make it easier
Perform bodyweight only.
Breathing
Exhale as you thrust up, inhale as you lower.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore glutes & hips exercises
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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.