GLUTES · COMPOUND
Bodyweight Hip Thrust
A bodyweight hip thrust useful for learning hip-extension mechanics.
Primary musclesGlutes
Secondary musclesHamstrings, Core
EquipmentBench or floor
DifficultyBeginner · Hip Extension
Original Gym Log exercise illustrations will be added in the next media phase.
For now, the database focuses on accurate, original written guidance.
For now, the database focuses on accurate, original written guidance.
How to perform
- Set the upper back on a stable bench or use the floor.
- Drive the hips upward by squeezing the glutes.
- Lower slowly while maintaining control.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the glutes as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
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