Hip Thrusters

• CATEGORY

  Strength

  Glute Activation

  Lower Body

• EQUIPMENT NEEDED

  Box or Bench

  Bodyweight

• LEVEL

  All Levels

OVERVIEW

Bodyweight Hip Thrusters are a foundational movement for developing glute strength, improving hip mobility, and reinforcing proper movement patterns. With no external load required, this variation is perfect for beginners, warm-ups, rehab, or high-rep glute activation work. It emphasizes controlled hip extension and glute contraction without overloading the spine.

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MUSCLES WORKED

PRIMARY:

• Gluteus maximus

SECONDARY:

• Hamstrings

• Core

• Erector spinae

• Adductors

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STEP-BY-STEP INSTRUCTIONS

1. Sit on the ground with your upper back resting against a bench or box and feet flat, shoulder-width apart.

2. Place your arms across your chest or lightly on your hips for balance.

3. Drive through your heels and lift your hips toward the ceiling until your torso is parallel to the floor, forming a straight line from shoulders to knees.

4. Pause at the top and squeeze your glutes hard for 1–2 seconds.

5. Lower your hips back to the ground under control.

6. Repeat for the desired number of reps.

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BENEFITS

• Activates and strengthens glutes using only bodyweight

• Improves hip extension mechanics and posture

• Enhances stability in walking, running, and squatting

• Safe and accessible for all fitness levels

• Excellent for warm-ups, rehab, or burnout sets

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COACHING CUES

• Keep ribs down and core tight-don’t overarch your back

• Drive through the heels and feel your glutes do the work

• Chin tucked and eyes forward to maintain spinal alignment

• At the top, hips should be level and fully extended-no sagging

• Add a resistance band above the knees for extra activation, if needed