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Exercise handout — move better, feel better.
Hip Thrust - Bodyweight
With upper back on a bench or couch, thrust hips toward ceiling. This maximizes glute activation at the top of the movement.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
bench
Home Options
- bed or couch + weight bench
- weight bench
No equipment? Try: Sturdy couch, Bed frame, Box
Dosage
3
Sets
12
Reps / Time
60 sec
Rest
2 seconds up, hold 1 second, 2 seconds down
Tempo
Step-by-Step Guide
Set up
- Sit on floor with upper back against edge of bench or couch
- Feet flat on floor, about shoulder-width apart
- Feet positioned so shins are vertical at top
- Arms can be spread on bench for stability
Step 1 of 7
Drive through your heels
Step 2 of 7
Lift hips toward ceiling
Step 3 of 7
Squeeze glutes hard at the top
Step 4 of 7
Create a straight line from knees to shoulders
Step 5 of 7
Chin slightly tucked, look at your knees
Step 6 of 7
Lower hips back down with control
Step 7 of 7
Repeat
Breathing
- Exhale as you thrust up
- Inhale as you lower
Form Cues
- Squeeze glutes, not back
- Keep chin tucked
- Full lockout at top
- Don't hyperextend low back
Common Mistakes to Avoid
- Extending through low back instead of hips
- Feet too close or too far from body
- Not getting full hip extension
- Looking at ceiling (neck strain)
Safety Information
If extension hurts, don't go to full lockout. Focus on glutes.
Progressions
Add barbell, dumbbell, or band on hips
Regressions
Do glute bridges on floor instead
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.