Bodyweight Hip Thrusts
Beginner
Also known as: Unweighted Hip Thrust · Bodyweight Bench Hip Thrust
Expert Advice
If your hamstrings dominate, bring your feet slightly closer. Aim for approximately vertical shins at the top to keep the effort centered on your glutes.
How-to-do Steps
- Support your upper back on a flat bench, firm couch edge, or low sturdy chair.
- Rest your arms along the support and plant both feet hip-width apart.
- Bend your knees and lower your hips toward the floor.
- Exhale and push through both feet to raise your hips together.
- Stop when your shoulders, hips, and knees form a straight line.
- Lower your hips under control, then repeat for the prescribed repetitions.
Common Mistakes
- Lower back arches at the topFix: keep your ribs down and gently tuck your pelvis.
- Knees collapse inwardFix: keep them tracking in line with your feet.
Coach Cues
Drive through both feetSqueeze your glutesKeep ribs down
Short reminders to keep in mind during every set.
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Muscles Worked
Bodyweight Hip Thrusts primarily targets the Glutes, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes75%
Secondary
Hamstrings15%
Quads10%
Equipment
Body Weight
Special Bench
Exercise Type
Strength
Why Level 1?
Beginner
Upper-back support and bilateral bodyweight loading make this a simple, stable hip-extension movement.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 15-20
Advanced4 x 15-20
Variations
Harder Variation
Same Movement, Other Equipment
Frequently Asked Questions
What muscles does Bodyweight Hip Thrusts work?
Bodyweight Hip Thrusts primarily targets the Glutes. Secondary muscles involved include Hamstrings, Quads. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Bodyweight Hip Thrusts?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 15-20. Advanced athletes can push to 4 sets of 15-20. Adjust based on your goals and recovery capacity.
Is Bodyweight Hip Thrusts suitable for beginners?
Yes, Bodyweight Hip Thrusts is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
What are the most common mistakes when doing Bodyweight Hip Thrusts?
Lower back arches at the top: keep your ribs down and gently tuck your pelvis. Knees collapse inward: keep them tracking in line with your feet.
