Bodyweight Single Leg Hip Thrusts
A unilateral glute-strengthening exercise that elevates one leg to increase demand on the working side, enhancing glute activation, hip stability, and single-leg strength.
BEGINNER
Bodyweight Bench Hip Thrusts
A glute-strengthening exercise performed with the upper back on a bench, driving the hips upward using bodyweight resistance to build glute power, hip stability, and posterior-chain strength.
Instructions
- Start by lying on your back on a bench with your knees bent and your feet shoulder-width apart.
- Place both feet on the floor and squeeze your buttocks while lifting your hips.
- Lower your hips back to the starting position and repeat for the desired number of reps.
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.
Alternative Exercises
Bodyweight Hip Thrusts
A glute-focused exercise performed on the floor using bodyweight resistance to drive the hips upward, improving glute strength, hip extension power, and overall posterior-chain activation.
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