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Bodyweight Hip Thrusts


Bodyweight Hip Thrusts
Table Of Contents

Exercise Description

Main Target Muscles


Secondary Target Muscles

Hamstrings, Abs

Workout Type


Gym Gear


Fitness Level




Power Move 


Target Muscles: Glutes

Bodyweight Hip Thrusts Overview 

The main muscles targeted by the bodyweight hip thrust are the glutes (buttocks) and hamstrings (back of the thigh). This exercise also works the core, and lower back.

When performed with proper form, the bodyweight hip thrust can be an effective way to build strength and muscle in the lower body.

How to Do It

  1. Sit with your back against a bench.
  2. Your knees should be bent and your feet should be flat on the ground.
  3. The bench should hit you just below the shoulder blades.
  4. Keep feet shoulder-width apart: rest the elbows on the bench.
  5. Push with your heels until your thighs are parallel to the floor
  6. Squeeze your glutes and then return to start.

Tips on Bodyweight Hip Thrusts 

  1. Start with fewer sets and reps: build your stamina first.
  2. Do not think you can let go of hip thrusts if you are doing glute bridges: the two are not interchangeable.
  3. Rest against the bench just below your shoulder blade to give your body solid support.

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