# Bodyweight Hip Thrust

An unloaded hip thrust with the upper back on a flat bench and the arms crossed on the chest. Trains the glutes and hamstrings through hip extension, and teaches the thrust before adding weight.

- Beginner · Compound
- Equipment: Flat bench
- HD video: https://media.seto.fit/exercises/bodyweight-hip-thrust/video/male.mp4
- HTML: https://seto.fit/exercises/bodyweight-hip-thrust/

## Muscles worked

- Glutes: 9/10
- Hamstrings: 5/10
- Quads: 4/10
- Hip adductors: 3/10

## How to do the Bodyweight Hip Thrust

1. Rest your upper back on the bench with feet flat and knees bent.
2. Cross your arms over your chest.
3. Push through your heels, lifting your hips until your torso is level.
4. Squeeze your glutes at the top, then slowly lower back down.

### Full technique — 7 steps

1. Sit on the floor with your upper back against the long edge of a flat bench.
2. Bend your knees and plant your feet flat about hip width apart.
3. Cross your arms over your chest, each hand resting on the opposite shoulder.
4. Tighten your stomach, then drive through your heels to raise your hips off the floor.
5. Continue extending your hips until your torso is roughly parallel to the floor and shins are nearly vertical.
6. Squeeze your glutes at the top without arching your lower back or flaring your ribs.
7. Lower your hips under control until your glutes return close to the floor.

## Common mistakes

- Overarching the lower back at top
- Feet placed too far forward
- Pushing through the toes
- Letting knees collapse inward
- Stopping short of full hip extension

## Form cues

- Keep shins nearly vertical
- Drive through heels
- Finish with glutes
- Don't arch at the top

## How much to do

- **Strength**: 3–4 sets of 10–15 reps · rest 1 min 15 s · 2 reps in reserve · lower 3 s, pause 2 s, lift 1 s
- **Muscle growth** (good fit): 3–4 sets of 12–20 reps · rest 1 min · 2 reps in reserve · lower 2 s, pause 1 s, lift 2 s
- **Endurance** (best fit): 2–3 sets of 20–30 reps · rest 45 s · 3 reps in reserve · lower 1 s, pause 1 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Barbell**: [Barbell Kneeling Squat](https://seto.fit/exercises/barbell-kneeling-squat/), [Feet Elevated Staggered Stance Barbell Glute Bridge](https://seto.fit/exercises/feet-elevated-staggered-stance-barbell-glute-bridge/)
- **Kettlebell**: [Kettlebell Hip Thrust](https://seto.fit/exercises/kettlebell-hip-thrust/), [Kettlebell Glute Bridge](https://seto.fit/exercises/kettlebell-glute-bridge/)
- **Dumbbells**: [Dumbbell Glute Bridge](https://seto.fit/exercises/dumbbell-glute-bridge/), [Staggered Stance Dumbbell Glute Bridge](https://seto.fit/exercises/staggered-stance-dumbbell-glute-bridge/)
- **Resistance bands**: [Resistance Band Deadlift](https://seto.fit/exercises/resistance-band-deadlift/), [Feet Elevated Mini Band Glute Bridge](https://seto.fit/exercises/feet-elevated-mini-band-glute-bridge/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Resistance Band Glute Bridge](https://seto.fit/exercises/resistance-band-glute-bridge/) — Beginner
- Easier: [Resistance Band Glute Bridge (Band Across Hips)](https://seto.fit/exercises/band-hip-thrust/) — 15% of bodyweight
- **This exercise: Bodyweight Hip Thrust — 25% of bodyweight**
- Harder: [Feet Elevated Staggered Stance Glute Bridge](https://seto.fit/exercises/feet-elevated-staggered-stance-glute-bridge/) — 30% of bodyweight
- Harder: [Figure Four Glute Bridge](https://seto.fit/exercises/figure-four-glute-bridge/) — 35% of bodyweight

## Quick answers

### What muscles does the Bodyweight Hip Thrust work?

Primary: Glutes 9/10. Also works: Hamstrings 5/10, Quads 4/10, Hip adductors 3/10.

### When should I do the Bodyweight Hip Thrust in a workout?

Accessory. Goes after the main lifts. ≈ 6 min with rest.

### How many sets and reps of the Bodyweight Hip Thrust?

Strength: 3–4 sets of 10–15 reps, rest 1 min 15 s, 2 reps in reserve. Muscle growth: 3–4 sets of 12–20 reps, rest 1 min, 2 reps in reserve. Endurance: 2–3 sets of 20–30 reps, rest 45 s, 3 reps in reserve.

### What can I do instead of the Bodyweight Hip Thrust?

Barbell: Barbell Kneeling Squat, Feet Elevated Staggered Stance Barbell Glute Bridge. Kettlebell: Kettlebell Hip Thrust, Kettlebell Glute Bridge. Dumbbells: Dumbbell Glute Bridge, Staggered Stance Dumbbell Glute Bridge. Resistance bands: Resistance Band Deadlift, Feet Elevated Mini Band Glute Bridge.

### What is an easier version of the Bodyweight Hip Thrust?

Resistance Band Glute Bridge (Band Across Hips) (15% of bodyweight), Resistance Band Glute Bridge (Beginner).

### What is a harder version of the Bodyweight Hip Thrust?

Feet Elevated Staggered Stance Glute Bridge (30% of bodyweight), Figure Four Glute Bridge (35% of bodyweight).

How we rate exercises: https://seto.fit/guides/methodology/

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