Bodyweight Hip Thrust
How to do it
- Lie on your back, or sit with your upper back against a bench for hip thrusts, knees bent and feet flat.
- Push through your heels and squeeze your glutes to lift your hips until your body is straight from shoulders to knees.
- Pause at the top, then lower your hips under control.
- Movement pattern
- Bridge, Hip extension
- Equipment
- Weight bench
- Muscle groups
- Glutes
- Level
- Intermediate
- Type
- Compound, push
- Load
- Bodyweight
- Logged as
- Reps
Muscles worked
Main muscles: Gluteus maximus
Also works: Adductor brevis, Adductor longus, Adductor magnus, Biceps femoris (long head), Rectus femoris, Semimembranosus, Semitendinosus, Vastus intermedius, Vastus lateralis, Vastus medialis
Stabilisers: External abdominal oblique, Internal abdominal oblique, Rectus abdominis, Transversus abdominis
More exercises for: Glute exercises
Alternatives by equipment
Alternatives listed in the exercise knowledge graph come first, then exercises with the same movement pattern that train the same muscles. Joint stress is the knowledge graph's rating, not medical advice.
Bodyweight
- Glute Bridge Beginner
- Marching Glute Bridge Beginner
- Single-Leg Feet-Elevated Glute Bridge Intermediate
- Single-Leg Glute Bridge Intermediate
- Single-Leg Hip Thrust Advanced
Dumbbells
- Dumbbell Frog Pump Beginner
- Dumbbell Glute Bridge Beginner
- Single-Leg Dumbbell Hip Thrust Advanced
Barbell
- Barbell Hip Thrust Intermediate
- Barbell Glute Bridge Beginner
Machines
- Machine Hip Thrust Beginner
- Single-Leg Machine Hip Thrust Intermediate
How to program it
In a free plan with a muscle-building goal, the generator programs Bodyweight Hip Thrust as 3 sets of 10â15 reps. It uses double progression: once you reach 15 reps on every set, it moves you on to a harder version or added load.
Related exercises
Belongs to: Barbell Hip Thrust
Variation of: Barbell Hip Thrust
Other names
Liftosaur: Hip Thrust, Bodyweight
Also called: Hip Thrust
Build a free plan with this exercise See it in the explorer
Identifier: bodyweight-hip-thrust
Exercise data: Exercise Knowledge Graph by Giovanni Degani, incl. wger contributors, CC BY-SA 4.0. Version 1.3.2. Adapted from the Exercise Knowledge Graph; licensed under CC BY-SA 4.0. Attribution and sources · Download the data (JSON)