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.
BEGINNER
Bodyweight Squat
Bodyweight Squat builds your lower-body muscles that specifically activate muscles like the hamstrings, quadriceps, glutes, and calf muscles. Doing squats can help you prepare for other strength-training exercises like deadlifts.
Demonstration Video
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Target Muscles
Instructions
- Stand as high as possible, feet shoulder-width apart, toes slightly apart. Place your hands on your hips to help keep your balance.
- Lower your hips and sit until your thighs are parallel to the floor.
- Pause, then move your heels and lift your body back to the starting position, squeezing your glutes at the top of the movement.
Tips
- Don't let your knees slide over your toes as you descend.
- Don't lean too far forward.
Alternative Exercises
Bodyweight Jump Squat
Bodyweight Jump Squat targets the glutes, quads, hips, and hamstrings and also increases your heart rate. Because this variation puts more stress on your joints, it''s important to have healthy knees, ankles, and hips if you want to try this move.
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