Bodyweight Hip Thrust: How-to, Tips & More
The Bodyweight Hip Thrust is a beginner compound exercise for your glutes. You do it with bench. It is a good fit when your goal is both strength and muscle growth.
Besides the glutes, it also works your hamstrings and core, so it fits well in a session that trains those muscles together.
Muscles worked
Glutes
Primary
Hamstrings
Secondary
Core
Secondary
How to do the Bodyweight Hip Thrust
- Sit with your upper back against a bench and feet flat on the floor.
- Drive through your heels to lift your hips.
- Squeeze your glutes until your body is level from shoulders to knees.
- Lower slowly.
Bodyweight Hip Thrust tips
- A couch works as the bench at home.
Sets and reps
Most lifters do well with 12 to 25 reps per set, and 12 to 25 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Bench
Type
Compound
Bodyweight Hip Thrust alternatives
Hip Thrust
Glutes
Dumbbell Hip Thrust
Glutes
Single Leg Barbell Hip Thrust
Glutes
Single Leg Dumbbell Hip Thrust
Glutes
More glutes exercises
45 Degree Back Extension
Back extension bench
Band Deadlift
Resistance band
Band Pull Through
Resistance band
Barbell Glute Bridge
Barbell
Barbell Reverse Lunge
Barbell
Cable Glute Kickback
Cable machine
Frequently asked questions
What muscles does the Bodyweight Hip Thrust work?
The Bodyweight Hip Thrust mainly works your glutes, with help from your hamstrings and core.
How many sets and reps should I do?
A good starting point is 12 to 25 reps per set, and many lifters get the best results between 12 to 25 reps. Use a weight that leaves one or two reps in reserve.
Is the Bodyweight Hip Thrust good for beginners?
Yes. The Bodyweight Hip Thrust is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Bodyweight Hip Thrust?
You need bench.
Add Bodyweight Hip Thrust to your program
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