Bodyweight Hip Thrust
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Bodyweight
HOW TO PERFORM
- Sit on the floor with the shoulder blades against the edge of a bench, knees bent and feet flat about hip width.
- Tuck the chin, brace, and drive through the heels until the hips are fully extended and the torso is parallel to the floor.
- Squeeze the glutes hard at the top, then lower under control without resting the hips on the floor.
FORM TIPS
- Finish with the ribs down and the hips locked out, not with the low back arched. Arching over the top is the usual reason it is felt in the back rather than the glutes.
TARGET MUSCLES
Primary
- Glutes
Secondary
- Quads
- Hamstrings
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.