Body weight hip thrust

Bodyweight Hip Thrust is an effective exercise that strengthens the glutes , hamstrings and core. This bodyweight exercise is ideal for beginners or as part of a warm-up for more advanced glute exercises. It helps to improve hip extension, gluteal muscles and general lower body stability.

Correct form and technique

Follow these steps to perform the Bodyweight Hip Thrust correctly:

  1. Sit in front of a bench with your upper back resting against the edge of the bench.
  2. Bend your knees and place your feet flat on the floor hip-width apart, with your feet slightly away from your body.
  3. Brace your core and push your hips up by engaging your glutes until your body forms a straight line from shoulders to knees.
  4. Hold for a short moment at the top, focusing on tensing the buttocks.
  5. Slowly lower your hips back to the starting position with control.

Watch this video for a visual demonstration of proper technique for the Bodyweight Hip Thrust.

Common errors

To ensure proper form and avoid injury, avoid the following mistakes:

  • Floating Back: Make sure your upper back stays stable against the bench throughout the movement.
  • Lack of hip extension: Lift your hips all the way up so that your body forms a straight line at the top.
  • Incorrect foot placement: Keep your feet flat on the floor and in a position where you can feel activation in the glutes.

Modifications and Variations

Adapt Bodyweight Hip Thrust to your level or goal:

  • Beginners: Perform the exercise on the floor without a bench for less range of motion.
  • Advanced: Add weight by placing a barbell or dumbbells above the hips for added resistance.
  • Single-Leg Hip Thrust: Perform the exercise with one foot on the floor to challenge balance and increase intensity.

Reps and sets

Aim for 3 sets of 12-15 repetitions . To increase the difficulty, you can add weight or more repetitions.

Breathing

Inhale as you lower your hips and exhale as you push your hips up. A controlled breathing helps to maintain stability and focus during the exercise.

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