Exercise library
Glutes
Bodyweight Hip Thrust
No equipment needed
- Primary muscle
- Glutes
- Also works
- Hamstrings
- Equipment
- Bodyweight
- Movement pattern
- Hinge
- Role in a program
- Primary
How to do it
Rest your upper back on a bench with knees bent and feet flat. Drive through your heels to raise the hips until the torso is parallel to the floor, squeeze the glutes, then lower down.
Video demo coming soon.
Similar & swap-friendly exercises
Missing the equipment, or does this one aggravate something today? These also train the glutes — pick a substitute that feels strong and pain-free. For an actual injury, get it assessed by a professional.
- Donkey KickBodyweightHinge
- Fire HydrantBodyweightHinge
- Frog PumpBodyweightHinge
- Glute BridgeBodyweightHinge
- Single-Leg Glute BridgeBodyweightHinge
- Band Hip AbductionBandHinge
No-equipment alternatives
Training at home or on the road — bodyweight options for the glutes: