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Exercise handout — move better, feel better.
Hip Thrust (Bench)
Powerful glute strengthening exercise using bench for support. Primary exercise for building glute max strength to support SI joint.
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
- weight bench
No equipment? Try: couch, sturdy chair, bed
Dosage
3
Sets
10
Reps / Time
60 sec
Rest
2 sec up / 2 sec hold / 2 sec down
Tempo
Step-by-Step Guide
Set up
- Sit on floor with upper back against bench
- Feet flat on floor, knees bent about 90 degrees
- Arms on bench for stability
Step 1 of 4
Drive through heels to lift hips
Step 2 of 4
Push hips all the way up until body is straight
Step 3 of 4
Squeeze glutes hard at top for 1-2 seconds
Step 4 of 4
Lower with control
Breathing
- Exhale as you drive up
- Inhale as you lower
Form Cues
- Chin stays tucked
- Don't hyperextend low back
- Big squeeze at top
- Drive through heels
Common Mistakes to Avoid
- Hyperextending low back
- Not going high enough
- Not squeezing at top
- Pushing through toes
Safety Information
Ensure bench is stable and won't slide.
Progressions
Add barbell, dumbbell, or band above knees
Regressions
No weight, elevated glute bridge
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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.