Bodyweight Hip Thrust
Overview
- Target Muscle Groups:
- Glutes, upper legs.
- Equipment:
- Body weight.
- Difficulty:
- Beginner.
General Information
Bodyweight Hip Thrust is a compound exercise that primarily targets the glutes, while also engaging the hamstrings and quadriceps. It is a beginner-level movement that teaches clean hip extension without external load.
With minimal setup, it’s accessible at home or in the gym and helps establish posture, bracing, and glute activation before progressing to loaded versions. Tempo and pause work can make it surprisingly challenging.
The shortened equipment needs reduce barriers to practice, making it ideal for warm-ups or high-rep finishers. Single-leg and isometric holds increase the stability demand and create a strong top-end contraction.
Expect a firm glute squeeze at the top with minimal lower back involvement when ribs and pelvis stay aligned. Adjust foot placement to keep shins roughly vertical at full extension.
Instructions
- Set shoulders on a stable surface or stay on the floor; plant feet shoulder-width with toes slightly turned out if comfortable.
- Tuck the pelvis slightly, keep ribs down, and brace lightly before initiating the lift.
- Drive through the heels and extend the hips until the torso and thighs form a straight line at the top.
- Pause 1–2 seconds, squeezing the glutes without arching the lower back or craning the neck.
- Lower under control until hips are just below the torso line; maintain knee tracking over the mid-foot.
- Reset brace and repeat for the target reps with consistent tempo and range of motion.
Common Mistakes
Injuries
Bodyweight Hip Thrust is a low risk exercise when performed with proper technique.
Lower back irritation can occur if you finish by arching rather than extending at the hips. Keep ribs and pelvis aligned and emphasize a glute-driven lockout.
If hamstrings cramp, bring feet slightly closer and drive through the whole foot. Regress to shorter ranges or isometric holds if control is lacking initially.
Stop if you feel sharp hip or back pain; adjust foot placement, reduce range, and rebuild with slower tempo work before progressing volume.
Frequently Asked Questions
- Q: How do I progress bodyweight hip thrusts?
Add longer top pauses, slower eccentrics, or move to single-leg variations before adding external load.
- Q: Why do I feel this in my hamstrings?
Foot placement or excessive posterior tilt can shift tension. Bring feet slightly closer and focus on driving the hips up, not curling the legs.
- Q: Do I need a bench or can I do it on the floor?
Both work. Using a surface increases range of motion; the floor version is simpler and still teaches solid hip extension.
- Q: How should it feel at the top?
A firm glute squeeze with a neutral spine. You should feel pressure through mid-foot and heel without cramping the lower back.
Overview
- Target Muscle Groups:
- Glutes, upper legs.
- Equipment:
- Body weight.
- Difficulty:
- Beginner.