Bodyweight Hip Thruster 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Glutes
Secondary Targets
Execution
Isolation
Force Type
Push (Bilateral)
Required Equipment
Hip Thruster
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The "Bodyweight Hip Thruster" is an effective exercise primarily targeting the glutes, with secondary emphasis on the abs and hamstrings. It involves using a hip thruster machine or similar equipment to perform controlled thrusting movements, driving the hips upward while keeping the upper back supported. The exercise focuses on activating and strengthening the glute muscles, while also engaging the core and hamstrings for stability and control. It is a great bodyweight movement for improving lower body strength, posture, and overall hip mobility.
How to Perform
Begin by lying on your back with your upper shoulders resting on the hip thruster, knees bent, and feet flat on the floor, positioned about shoulder-width apart.
Push through your heels to lift your hips off the ground, contracting your glutes as you raise your pelvis upward.
Slowly lower your hips back to the starting position, ensuring full control throughout the movement.
Repeat the movement for the desired number of reps, maintaining steady and controlled motion to maximize glute activation and avoid unnecessary strain on the lower back.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
When performing the exercise with bodyweight only, position your arms either crossed in front of your chest or extended out to the sides, depending on what feels most comfortable for you.
As you lift your hips, direct your gaze upward so that your torso becomes parallel to the floor. Avoid looking down, as this can cause neck strain. Keep your neck in a neutral position, aligned with your spine.
Ensure your neck remains relaxed and in line with your torso throughout the movement. As you lift your hips and your torso tilts back, your gaze should naturally move upward. When your hips lower and your torso follows, your gaze should become more horizontal.
While extending your hips, be mindful of not arching your lower back. Focus on squeezing your glutes and slightly tilting your pelvis backward to avoid overextending your spine.
At the peak of the movement, aim for a straight line from your knees to your shoulders, ensuring proper alignment during the contraction.
Avoid letting your hips drop or rotate as you push upward. Keep your movements controlled and steady.
As you lift your hips, focus on exhaling to engage your core. You should not feel any strain or discomfort in your lower back during the exercise.
If you’re struggling to feel your glutes working, gently palpate the muscles with your hands to help activate them. Pause at the top of the movement to maximize the contraction and better engage your glutes.
How Not to Perform
Avoid Arching Your Lower Back: Do not let your lower back excessively arch as you lift your hips. This can strain your spine and take the focus off your glutes. Instead, focus on squeezing your glutes and tilting your pelvis slightly posteriorly to maintain a neutral spine.
Don’t Use Momentum: Avoid using momentum to lift your hips. Jerking your body or relying on a fast movement wastes energy and reduces the effectiveness of the exercise. Instead, perform each repetition with controlled, deliberate movement to maximize glute activation.
Don’t Allow Your Hips to Drop: Never let your hips sag or drop during the exercise. This will reduce the intensity on the target muscles and could lead to poor posture or injury. Keep your hips level throughout the movement, especially when lowering them back down.
Avoid Looking Down: Looking down during the movement can cause neck strain and disrupt your alignment. Keep your gaze directed upward as you bridge your hips, maintaining a neutral neck position aligned with your spine.
Don’t Overextend Your Hips: Avoid overextending your hips at the top of the movement. This could lead to lower back strain. Instead, aim for a straight line from your knees to your shoulders at the peak, without pushing your hips beyond their natural range of motion.
Don’t Let Your Knees Flare Out or Collapse Inward: Keep your knees aligned with your feet, avoiding any inward or outward movement. If your knees collapse inward, it could lead to unnecessary stress on your joints and decrease the focus on your glutes.
Avoid Holding Your Breath: Do not hold your breath while performing the exercise. Breathe steadily, exhaling as you lift your hips and inhaling as you lower them. Proper breathing helps stabilize your core and prevent unnecessary strain.
Don’t Rush the Repetitions: Don’t perform the exercise too quickly. Speeding through the movement will reduce its effectiveness. Instead, slow down and focus on each phase—lifting, holding at the top, and lowering with control—to ensure maximum glute engagement.
Avoid Shifting Your Weight to Your Neck or Shoulders: Do not place excessive pressure on your neck or shoulders. Your upper back should remain supported, but the effort should come from your hips and glutes, not your neck or shoulders.
Don’t Ignore Muscle Activation: If you’re not feeling your glutes working, adjust your form or pause at the top to focus on contracting the muscles. Not feeling the glutes could indicate improper form, and focusing on muscle engagement will ensure you’re targeting the right areas.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
