Bodyweight Hip Thrust

About the Bodyweight Hip Thrust

Type: Isolation
Level: Beginner
Muscle Groups: Glutes, Abs, Hamstrings
Equipment: None

VIDEO: How To Do Bodyweight Hip Thrust


Bodyweight Hip Thrust Instructions

1. Lie flat on the floor with your arms at about 45 degree to your body and knees bent.

2. Slightly and slowly lift your hips off the floor by squeezing your glutes and pushing your heels into the ground forming a bridge.

3. Lower the hips back to the ground and repeat as many times as required.

HOW TO: Bodyweight Hip Thrust

Bodyweight Hip Thrust


Precautions and Tips for Bodyweight Hip Thrust

Don’t arch your back and focus on squeezing the glutes to lift off the ground.

Tilt the pelvis slightly.

In the best case your knees to shoulder should be in straight line at the peak of contraction.

As you bridge the hips upwards exhale. There should not be any movement in the lower back.

For some glutes might not activate, try palpating with hand and pausing at the peak of contraction.


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Bodyweight Hip Thrust

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