Bodyweight Hip Thrust

How to perform it

1. 1Preparation and positioning. Use a non-slip surface; for a thrust, place the upper back against a stable edge that will not move. Set the feet so the top position can be reached without the heels lifting.
2. 2Starting position. Begin with the pelvis lowered, feet planted, knees aligned with the feet, and ribcage controlled. Keep the neck neutral.
3. 3Concentric phase. Drive through the feet and extend the hips while keeping the ribcage and pelvis coordinated. Do not turn hip extension into lumbar hyperextension.
4. 4Top position / lockout. Finish with the hips fully extended to the chosen standard, shins approximately vertical as appropriate, and glutes active without forcing the lower back.
5. 5Eccentric phase. Lower the pelvis under control to the same depth while maintaining foot pressure and knee alignment.
6. 6Breathing and bracing. Exhale through the rise as appropriate, maintain abdominal control at the top, and inhale during the controlled descent.
7. 7Valid rep. A rep reaches the same hip-extension and bottom markers with stable feet and knees and no rebound, lumbar overextension, or unplanned support from the free leg.

Common mistakes

• Lumbar overextension at the top

  Fix: Finish with ribs and pelvis stacked; do not chase height by arching.

• Feet too far or too close

  Fix: Adjust the feet so the top position is stable and the heels remain planted.

• Knees collapsing or drifting

  Fix: Track the knees with the feet through the full rep.

• Bouncing the bottom

  Fix: Lower to a repeatable marker and reverse under control.

Safety

• Use a controlled, pain-free range and a load that preserves the defined setup; stop rather than training through sharp or progressively worsening symptoms.
• Choose a load, range, and setup that permit a controlled return or exit; stop the set rather than compensating through sharp or progressively worsening symptoms.

Progressions & alternatives

• regressionBilateral Glute Bridge— Reduce strength, balance, or coordination demand while rehearsing the key pattern before returning to Bodyweight Hip Thrust.
• progressionSingle-leg Hip Thrust— Increase load, range, instability, or skill demand after Bodyweight Hip Thrust is repeatable through the planned volume with reserve and no technique drift.
• alternativeBarbell Hip Thrust— Train a similar primary pattern with a different stability, equipment, or joint-loading profile when Bodyweight Hip Thrust is impractical or poorly tolerated.