Bodyweight Bench Hip Thrusts
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Exercise Instructions
-
Step 1
Start by lying on your back on a bench with your knees bent and your feet shoulder-width apart. -
Step 2
Place both feet on the floor and squeeze your buttocks while lifting your hips. -
Step 3
Lower your hips back to the starting position and repeat for the desired number of reps.
Muscle Groups
Bodyweight Bench Hip Thrusts targets Glutes, Hips as seen below.
Exercise Tips
- Make sure your lower back doesn't arch as you extend your hips, you should focus on squeezing your glutes and tilting your pelvis back slightly.
- Don't allow your hips to drop or rotate as you bridge the hips up.
- Focus on exhaling as you bridge your hips up. You shouldn't feel movement in your lower back.
- If you can't feel your glutes activating, feel the musculature with your hands and focus on pausing the movement at the peak of the contraction.
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