Bodyweight Hip Thrust
- Primary muscles
- Glutes
- Secondary muscles
- Hamstrings, Quads
- Equipment
- Body weight
- Movement pattern
- Hinge
Steps
- 1 Sit on the floor with your upper back against a flat bench.
- 2 Place your feet flat on the floor, shoulder-width apart, with your knees bent and toes pointed slightly outward.
- 3 Lean back so your upper back rests on the bench, allowing your hips to drop towards the floor.
- 4 Drive through your heels and push your hips upward until your body forms a straight line from your shoulders to your knees.
- 5 Slowly lower your hips back down towards the floor, returning to the starting position.
