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Exercise handout — move better, feel better.
Hip Thrust (Bench)
Gold standard glute strengthening exercise with upper back elevated on bench.
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 edge, Sturdy chair, Barbell for load
Dosage
4
Sets
10
Reps / Time
90 sec
Rest
2 up / 2 hold / 2 down
Tempo
Step-by-Step Guide
Set up
- Sit on floor with upper back against bench edge
- Feet flat on floor, knees bent at 90 degrees at top
- Chin tucked, looking forward (not up)
Step 1 of 4
Drive through heels and squeeze glutes
Step 2 of 4
Lift hips until thighs parallel with floor
Step 3 of 4
Hold and squeeze at top
Step 4 of 4
Lower with control, keeping ribs down
Breathing
- Exhale as you thrust up
- Inhale as you lower
Form Cues
- Drive through heels
- Squeeze glutes hard at top
- Keep ribs down - don't arch back
- Chin stays tucked
Common Mistakes to Avoid
- Over-arching low back
- Looking up at ceiling
- Not reaching full hip extension
- Pushing through toes
Safety Information
Don't over-arch back. Keep core engaged throughout.
Progressions
Add barbell across hips, single leg, pause at top
Regressions
Glute bridge on floor, bodyweight only
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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.