Videos
Instructions
- Sit on the floor with your upper back against a bench and knees bent, feet flat on the floor
- Brace your core and drive your hips upward by pressing through your heels
- Reach full hip extension while keeping your torso aligned with your thighs
- Lower your hips back down under control without resting fully on the floor
Technical tips
- Keep your chin tucked to avoid hyperextending the neck
- Do not arch the lower back, aim for a neutral spine
- Push through your heels, not your toes
- Pause briefly at the top for maximal glute contraction
Breathing tips
- Inhale before lifting the hips
- Exhale as you drive your hips up
- Inhale again as you lower under control
Medizinische Einschränkungen
- Lower back pain or lumbar disc injury
- Severe hip mobility limitations
Beschreibung
The bodyweight hip thrust is a foundational lower body exercise designed to build strength and power in the glutes without requiring external weights. It is performed with the upper back supported on a stable bench while lifting and lowering the hips through a full range of motion. This movement is highly effective for improving glute activation, hip extension strength, and overall posterior chain development. It is widely used in strength training, fitness conditioning, athletic performance programs, and rehabilitation settings due to its ability to enhance hip drive, posture, and pelvic stability. Unlike squats or deadlifts, the hip thrust places minimal stress on the lower back while maximizing glute involvement, making it a safe and joint-friendly exercise. It is also beginner-friendly and suitable for progressing towards heavier resistance variations later. Consistent practice of the bodyweight hip thrust can improve sprinting force, jumping power, and overall lower body aesthetics. It is especially beneficial for individuals who remain seated for long periods, as it counteracts glute weakness and promotes better hip function.
What are the benefits of doing bodyweight hip thrusts?
Bodyweight hip thrusts strengthen the glutes, improve hip extension power, enhance posture, and support athletic performance without stressing the lower back.
What is the most common mistake in bodyweight hip thrusts?
A common mistake is arching the lower back instead of keeping a neutral spine, which reduces glute activation and may cause discomfort.
Is the bodyweight hip thrust safe for lower back issues?
Yes, it is generally safe because it minimizes spinal loading, but individuals with lumbar injuries should maintain strict form and avoid excessive arching.
How many reps should I do for bodyweight hip thrusts?
Beginners can start with 12 to 20 controlled reps per set, focusing on full range and glute contraction rather than speed.
Can bodyweight hip thrusts improve my squats and deadlifts?
Yes, stronger hip extension from hip thrusts directly improves power, lockout strength, and glute engagement in squats and deadlifts.
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