How to Do Hip Thrust
The hip thrust should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the hip thrust.
Beginning Bodyweight Hip Thrust
1. Sit on the ground with a bench behind you, bending your knees to keep your feet planted on the ground and a barbell sitting below your hips.
2. If you have a padded bar or anything to place between the bar and your body, it will make the exercise much more comfortable.
Bodyweight Hip Thrust Movement
1. Lean back on the bench with your shoulders on the bench and the bar above your hips.
2. Lift the bar by driving your hips up.
3. Your knees should be bent at 90 degrees and your shoulders at the top of the bench in the highest position, with your body forming a straight line between them.
5. Squeeze your glutes as you come to a halt at the top of the lift, then slowly descend your hips.
Bodyweight Hip Thrust Benefits
Your glutes will be trained and strengthened throughout their entire range of motion with the hip thrust, especially at the peak when your hips are fully stretched and locked out.