Reverse Bodyweight Hip Thruster on Incline Bench
Reverse hip thrust on an incline bench that increases glute activation through an adjusted angle.
Glutes & HipsIntermediateStrengthExtension
At a glance
| Muscles worked | Primary: glutes. Secondary: hamstrings, core |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Intermediate |
| Type | Strength · Extension |
| Sets & reps | 4 sets × 15 reps |
| Estimated calories burned | ~26 kcal |
How to do it
- Position the upper back or hips on an incline bench in a reverse setup.
- Drive through the heels to extend the hips fully.
- Squeeze the glutes hard at the top.
- Lower with control.
- Complete 4 sets of 15 reps.
Equipment
- Incline Bench
Coaching tips
Benefits
Reverse hip thrust on an incline bench that increases glute activation through an adjusted angle.
Common mistakes
Avoid overarching the lower back or pushing through the toes.
Make it harder
Add a pause at the top or elevate further.
Make it easier
Perform a standard glute bridge on the floor.
Breathing
Exhale as you thrust up, inhale as you lower.
Build a workout with this exercise
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