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.
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Bodyweight Hip Thrust Hold instructions
Step-by-step instructions
1
Sit on the floor with your back resting against a sturdy bench or step.
2
Bend your knees and plant your feet flat on the floor about hip-width apart.
3
Push through your heels to lift your hips off the floor until they align with your knees and shoulders.
4
Hold this position for a few seconds, while keeping all of your weight in your heels and shoulders, not your neck or back.
5
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
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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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