Bodyweight Hip Thrust
A bodyweight version of the hip thrust, useful for learning the pattern or as a burnout finisher.
Equipment: bodyweight
How to do it
- 1Lie on your back with knees bent and feet flat on the floor, or with your upper back against a bench.
- 2Drive through your heels to lift your hips until your body forms a straight line from shoulders to knees.
- 3Squeeze your glutes at the top, then lower back down with control.
Common mistakes
- Arching the lower back excessively instead of driving the movement through the glutes.
- Rushing the reps instead of pausing briefly at the top.
Sets & reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3-4 | 6-10 | 90-120 sec |
| Build muscle | 3-4 | 8-12 | 90-120 sec |
| General fitness | 3-4 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. These are practical starting ranges rather than exact requirements; actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.
Frequently asked questions
Is the Bodyweight Hip Thrust safe for beginners?
Generally, yes. The Bodyweight Hip Thrust is tagged as beginner-friendly in GetFitArchitect's exercise database, meaning it doesn't demand much prior strength, mobility, or technique. Start with a version you can control throughout, whether that means a lighter weight, an easier variation, or a shorter hold, progress gradually, and stop if something hurts beyond normal muscle effort.
What muscles does the Bodyweight Hip Thrust work?
The primary mover is your glutes. As a legs movement, it also involves your hamstrings and lower back.
How do I make the Bodyweight Hip Thrust harder as I get stronger?
Add reps until you reach the top of a challenging range, and slow down the lowering portion to make each rep harder. Once you can do well beyond 15-20 good reps, a harder variation or added load (a weighted vest, a loaded backpack, or a dumbbell) will keep progress going better than piling on more reps.
Related exercises
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