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Intermediate
- Difficulty
- Intermediate
- Movement type
- Other
- Primary muscles
- Glutes
- Secondary muscles
- Hamstrings
- Equipment
- Bench
Bodyweight Hip Thrust
4 steps Updated 29/08/2026
Bodyweight Hip Thrust is a exercise targeting Glutes (gluteus maximus, gluteus mideus) using Bench.
Step by step
How to perform it
- Sit on the ground with your upper back resting against a bench and your knees bent, feet flat on the floor and shoulder-width apart. Cross your arms over your chest.
- Engage your core and press through your heels to lift your hips upward until your body forms a straight line from your shoulders to your knees.
- Squeeze your glutes at the top of the movement, keeping your chin tucked slightly and your ribs down.
- Slowly lower your hips back down to the ground under control. Repeat the movement for the desired number of repetitions.
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Variations and related exercises
180 Jump Turns
3 Leg Dog Pose
4 Corners Curtsy
4 Corners Side Step
Last updated: 29/08/2026
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Bodyweight Hip Thrust
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