Hip Thrust (Bodyweight)
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A bridge with the upper back elevated on a bench so the hips travel through a larger range, keeping the glutes under high tension at full lockout.
Detail
Sit on the floor with the upper back/shoulder blades resting against a bench or sturdy surface, knees bent and feet flat. Drive through the heels to lift the hips until the torso is parallel to the floor (knees ~90°), squeezing the Gluteus Maximus hard at the top, then lower with control. Elevating the shoulders increases the range of motion and keeps the glutes under tension specifically at end-range hip extension, where the bridge offers little resistance — making the hip thrust the most glute-focused of the bridge family.
Can be done two-leg or single-leg for more overload; external load (a backpack across the hips) extends it further. The high-tension top of the Glute Bridge & Hip Thrust Progression. Keep the rib cage down and chin tucked; extend at the hips, not the lower back.
Key facts
- Upper back on a bench; hips lift to torso-parallel, knees ~90°, glutes squeezed at top.
- Greater ROM and end-range tension than a floor bridge — most glute-focused variant.
- Progress to single-leg or add external load across the hips.
- Extend at the hips, not the lumbar spine.
Connections
- Glute Bridge & Hip Thrust Progression — step 3 (top).
- Single-Leg Glute Bridge / Glute Bridge — lead-ins.
- Gluteus Maximus / Hamstrings — prime movers.
Sources
Keep this lesson, or ask how it applies to you.
Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.