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Upper Legs · Body Weight
Bodyweight Hip Thrust
Bodyweight Hip Thrust is an intermediate compound strength exercise that works the glutes (upper legs), with the hamstrings assisting. It needs only a bench. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Glutes
- Body part
- Upper Legs
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
How to do Bodyweight Hip Thrust
- Sit on the ground with your upper back resting against a bench and your knees bent, feet flat on the floor and shoulder-width apart. Cross your arms over your chest.
- Engage your core and press through your heels to lift your hips upward until your body forms a straight line from your shoulders to your knees.
- Squeeze your glutes at the top of the movement, keeping your chin tucked slightly and your ribs down.
- Slowly lower your hips back down to the ground under control. Repeat the movement for the desired number of repetitions.
Form tips
- Press through your heels, not your toes, to better target the glutes.
- Exhale as you lift your hips and inhale as you lower them.
- Pause and squeeze your glutes at the top for 1–2 seconds to maximize activation.
Bodyweight Hip Thrust alternatives
More glutes exercises
Bodyweight Hip Thrust FAQ
What muscles does Bodyweight Hip Thrust work?
Bodyweight Hip Thrust mainly works the glutes in the upper legs (gluteus maximus and gluteus mideus). The hamstrings work as secondary muscles.
What equipment do you need for Bodyweight Hip Thrust?
You need only a bench.
How many sets and reps of Bodyweight Hip Thrust should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Bodyweight Hip Thrust good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Bodyweight Hip Thrust burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Bodyweight Hip Thrust?
Other exercises for the glutes include Barbell Hip Thrust, Dumbbell Hip Thrust, Hip-Thrust in Smith Machine and Dumbbell Staggered Hip Thrust.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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