Bodyweight Hip Thrusts

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Bodyweight Hip Thrusts

Exercise Description

Main Target Muscles

Glutes 

Secondary Target Muscles

Quads, Hamstrings, and Calves

Workout Type

Strength

Gym Gear

-

Fitness Level

Intermediate

Compound/Isolated 

Isolation

Power Move 

Push

Bodyweight Hip Thrusts Overview 

Hip thrusts are your glute blasters. They build muscles everywhere in your legs like hamstrings, calves, thighs, etc. 

In addition, they strengthen your core and pelvis and help spinal flexion and knee pain. 

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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DMoose community is the place for all your fitness needs. We aim to give you the best tips in health, fitness, and wellness to live a healthy and balanced life.

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