Bodyweight

Bodyweight Hip Thrust

Bodyweight Hip Thrust is a beginner exercise for glutes and hamstrings. It builds strength, stability, improves hip mobility, and enhances overall body balance in the lower body.
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Bodyweight Hip Thrust instructions
Step-by-step instructions
1
Sit on the floor with your back against a sturdy platform, knees bent and feet flat on the ground.
2
Place your hands on the floor beside you for support.
3
Lift your buttocks off the ground by pushing your heels down and raising your hip towards the ceiling.
4
At the top squeeze your glutes hard for a second and then lower your hips back to the starting position.
5
Repeat for the planned number of repetitions. Avoid using your lower back to push up, keep the force in your legs and buttocks.
Sit on the floor with your back against a sturdy platform, knees bent and feet flat on the ground.
Place your hands on the floor beside you for support.
Lift your buttocks off the ground by pushing your heels down and raising your hip towards the ceiling.
At the top squeeze your glutes hard for a second and then lower your hips back to the starting position.
Repeat for the planned number of repetitions. Avoid using your lower back to push up, keep the force in your legs and buttocks.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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