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 | 4-6 | 2-3 min |
| Build muscle | 3-4 | 8-12 | 60-90 sec |
| General fitness | 3-4 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. 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?
Yes. The Bodyweight Hip Thrust is tagged as beginner-friendly in GetFitArchitect's exercise database, meaning it doesn't demand much prior strength or mobility. Start with a weight or resistance level where you can complete every rep with good form, and only add load once that feels controlled.
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?
Since this is a bodyweight movement, progress by adding reps or sets before anything else, slowing the tempo down (especially the lowering portion), or shortening rest between sets. Once bodyweight reps stop feeling challenging, that's usually the sign to add external load or move to a more advanced variation.
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Learn more
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