Glutes
Bodyweight Hip Thrust
Sit with upper back against bench and feet flat on floor. Brace core and drive through heels.
- Equipment
- No Equipment
- Difficulty
- Intermediate
- Focus Area
- Glutes
- Injury risk
- Low
Primary muscles
- Gluteus Maximus
Secondary muscles
- Hamstrings
- Quadriceps
- Core Stabilizers
Target muscles
- glutes
How to perform
- 1
Sit with upper back against bench and feet flat on floor.
- 2
Brace core and drive through heels.
- 3
Lift hips until torso is parallel to floor.
- 4
Squeeze glutes at top.
- 5
Lower hips under control.
Safety & form
Train smart. Read these notes before adding heavy load.
