Bodyweight

Bodyweight Hip Thrust Hold

The Bodyweight Hip Thrust Hold is a prime exercise for targeting glutes and hamstrings. It enhances lower body strength, promotes good posture, reduces back pain risk, and aids in rehabilitation.

View all exercises

Bodyweight Hip Thrust Hold instructions

Step-by-step instructions

Sit on the floor with your back resting against a sturdy bench or step.

Bend your knees and plant your feet flat on the floor about hip-width apart.

Push through your heels to lift your hips off the floor until they align with your knees and shoulders.

Hold this position for a few seconds, while keeping all of your weight in your heels and shoulders, not your neck or back.

Lower your hips back down in a controlled way and repeat.

Sit on the floor with your back resting against a sturdy bench or step.

Bend your knees and plant your feet flat on the floor about hip-width apart.

Push through your heels to lift your hips off the floor until they align with your knees and shoulders.

Hold this position for a few seconds, while keeping all of your weight in your heels and shoulders, not your neck or back.

Lower your hips back down in a controlled way and repeat.

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

This is some text inside of a div block.

Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

Explore other exercises

Strength

Barbell Front Rack Lunge

Improve your leg strength and balance with the Barbell Front Rack Lunge. This exercise targets quads and glutes, with bonus core stability challenge. Great for enhancing upper body strength.

Try it out

Strength

Kettlebell Deadlift To Press

Kettlebell Deadlift To Press is a full-body compound exercise for improving strength, power, and stability. It involves lifting a kettlebell from ground to hip level, then pressing upwards.

Try it out

Strength

Band Lumberjack

The Band Lumberjack exercise targets your core and shoulders. Simulating a chopping motion with resistance bands, it builds rotational strength, improves stability and engages your upper and lower body for a full-body strength training workout.

Try it out

Start your fitness journey today

Enjoying exercises like Bodyweight Hip Thrust Hold, but want more personalization? Join trainwell to build a stronger, healthier, and more confident version of you.

Work with a trainer