Hip Thrust
BWBodyweightStrength
The hip thrust is a bodyweight strength exercise where you sit on the ground with your upper back against a bench or elevated surface, knees bent, and feet flat, then drive your hips upward by squeezing your glutes until your body forms a straight line from knees to shoulders. Its primary purpose is to build glute strength and power for better hip extension. It mainly targets the glutes, with secondary engagement of the hamstrings and core, making it ideal for beginners, athletes improving lower-body explosiveness, or anyone seeking glute activation without equipment.
How to Perform Hip Thrust
- 1Sit on the floor with your upper back resting against a sturdy bench or box (knees bent, feet flat on the floor hip-width apart, about 12-18 inches from your butt).
- 2Position your arms on the bench or floor for stability, with hands relaxed.
- 3Engage your core and squeeze your glutes to lift your hips toward the ceiling, forming a straight line from knees to shoulders.
- 4Exhale as you thrust your hips up fully, keeping knees at 90 degrees and pushing through your heels.
- 5Pause briefly at the top with glutes contracted.
- 6Inhale as you lower your hips slowly back to the starting position without letting them touch the floor.
- 7Repeat for desired reps, maintaining control throughout.
- 8Key form tips: Keep your chin tucked and gaze forward; avoid arching your lower back—drive with glutes, not lower back. Common mistakes: Flaring elbows, partial range of motion, or letting feet slide forward.
