Bodyweight Hip Thrusts
Demonstration 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 Hip Thrusts targets Glutes, Hamstrings, Hips, Quads 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 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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