Bodyweight Hip Thrust
Equipment: BodyWeight
Primary muscle: Gluteus Maximus
Category: isolation
Movement: push
Core
Upper
Front
How to Perform Bodyweight Hip Thrust
The bodyweight hip thrust is a lower-body exercise that targets the glutes while also engaging the hamstrings and core. Performed with the upper back supported on a bench and feet planted on the floor, the movement involves driving through the heels to lift the hips until the torso is parallel to the ground, then lowering under control. Focusing on a strong glute squeeze at the top and maintaining a neutral spine throughout the movement helps build hip extension strength and improve overall glute activation.