Hip Thrust starting positionHip Thrust end position

Form guide

How to Do Hip Thrust

Shoulders-elevated bridge on a couch: the best bodyweight glute builder.

Level
Intermediate
Equipment
No Equipment
Impact
Low impact
Muscles worked
Glutes
Hamstrings

Step by step

  1. 1Sit with your upper back against a couch edge and knees bent.
  2. 2Drive your hips up until your torso is parallel to the floor.
  3. 3Hold the squeeze for a second and lower.

Common mistakes

  • Overextending the lower back at the top.
  • Feet too far away, shifting work to the hamstrings.

Alternatives