How to Do Bodyweight Hip Thrust

Bodyweight Hip Thrust is a glutes exercise using bodyweight, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Glutes

Equipment

Bodyweight

Difficulty

Beginner

01 / Move with control

How to perform

How to do Bodyweight Hip Thrust

  1. 01Sit on the floor with your upper back against a bench and feet flat on the ground.
  2. 02Drive through your heels to lift your hips until your thighs and torso are in a straight line.
  3. 03Tuck your chin and keep your core braced to avoid hyperextension of the spine.
  4. 04Lower your hips back toward the floor under control and repeat the movement.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Bodyweight Hip Thrust

Primary Stabiliser Inactive

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Primary movers

  • Glutes Extends the hip, your main power generator.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Drive through your heels and pause at the top to ensure full hip extension without arching your lower back.

Same coaching engine used inside the A90 app

05 / FAQ

Bodyweight Hip Thrust questions

What muscles does Bodyweight Hip Thrust work?

Bodyweight Hip Thrust is catalogued as a glutes exercise in A90 Training Club, with the glutes as its primary muscle group.

How do you do Bodyweight Hip Thrust correctly?

Sit on the floor with your upper back against a bench and feet flat on the ground. Drive through your heels to lift your hips until your thighs and torso are in a straight line. Tuck your chin and keep your core braced to avoid hyperextension of the spine. Lower your hips back toward the floor under control and repeat the movement.

What is the A90 coach tip for Bodyweight Hip Thrust?

Drive through your heels and pause at the top to ensure full hip extension without arching your lower back.

Is Bodyweight Hip Thrust suitable for beginners?

Bodyweight Hip Thrust is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Bodyweight Hip Thrust?

No. Bodyweight Hip Thrust is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes bodyweight hip thrust into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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