Bodyweight Hip Thrust: How To, Form & Muscles Worked

Name: Bodyweight Hip Thrust — exercise demonstration
Uploaded: 2026-09-06T00:00:00+00:00
Description: A supine hip-extension movement that drives the pelvis upward to extend the hips and primarily works the gluteal muscles.

A supine hip-extension movement that drives the pelvis upward to extend the hips and primarily works the gluteal muscles.

How to do the Bodyweight Hip Thrust#

Lie on your back with knees bent and feet flat about hip-width apart; rest your arms at your sides for balance.
Position your feet so your shins are roughly vertical when you sit back; keep your chin tucked and spine neutral.
Press through your heels and lift your hips until your torso and thighs form a straight line, actively squeezing your glutes.
Hold the top briefly, then lower your hips slowly until your glutes touch the floor to begin the next rep.

Muscles worked#

Primary: Glutes (Gluteus Maximus)
Secondary: Hamstrings (Biceps Femoris, Semitendinosus & Semimembranosus), Abs (Rectus Abdominis)

Common mistakes#

Overarching the lower back instead of driving from the hips.
Placing the feet too far forward or too close, which reduces force production.
Pushing through the toes rather than the heels.
Allowing the knees to collapse inward during the lift.
Not pausing and contracting the glutes at the top of the movement.

Frequently asked questions#

What muscles does the Bodyweight Hip Thrust work?

The Bodyweight Hip Thrust primarily works the glutes. The hamstrings, abs assist as secondary muscles — they stabilise the movement and take over when the main target fatigues. If you feel it mostly in the hamstrings, abs, lighten the load and slow the lowering phase.

What equipment do I need for the Bodyweight Hip Thrust?

The Bodyweight Hip Thrust needs the following: Bench. Nothing beyond that is required to run the movement as described above.

Is the Bodyweight Hip Thrust suitable for beginners?

Yes. The Bodyweight Hip Thrust is rated beginner: the technique is quick to pick up and forgiving when a rep goes slightly off. Start light and add weight once the form repeats itself without you thinking about it.

What are good alternatives to the Bodyweight Hip Thrust?

Barbell Bulgarian Split Squat, Dumbbell Bulgarian Split Squat, Barbell Hip Thrust all train the same primary muscles as the Bodyweight Hip Thrust. Pick whichever one matches the equipment in front of you.

How to do the Bodyweight Hip Thrust#

Muscles worked#

Common mistakes#

Plan your sets

Frequently asked questions#

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