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.
BEGINNER
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.
Demonstration Video
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Target Muscles
Instructions
- Start in a supine position on a bench. Keep one leg at a 90-degree angle to your thigh and place your other foot on the floor to bring your hips together while squeezing your glutes.
- Lower your hips back to the starting position and repeat for the desired number of reps. Repeat on both sides.
Tips
- 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.
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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