Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredHip Thruster
  • MechanicsIsolation
  • Force TypePush (Bilateral)
  • Experience LevelBeginner
  • Secondary Muscles
    Abs, Hamstrings
Target Muscle Group


Glutes Muscle Anatomy Diagram

Bodyweight Hip Thruster Overview

The bodyweight hip thruster is a hip thrust variation and an exercise used to isolate the muscles of the glutes.

The hip thruster machine is an implement designed to optimize the range of motion of the hip thrust to better isolate the glutes and reduce risk for overextending the lower back.

Bodyweight Hip Thruster Instructions

  1. Start in a supine position with your back on the hip thruster, knees bent, and feet flat at roughly shoulder width apart.
  2. Drive both feet into the platform and squeeze your glutes while bridging your hips up.
  3. Lower your hips back to the starting position and repeat for the desired number of repetitions.

Bodyweight Hip Thruster Tips

  1. If just using your bodyweight, you can cross your arms in front of your chest or simply have them straight out to the sides. Utilize whichever method is more comfortable.
  2. Allow your gaze to move upward as the hip bridges and the torso becomes parallel to the floor.
    • Don’t look down and keep the neck in flexion. Instead, focus on keeping the neck neutral on the torso. As your torso tilts back, the gaze should move up. When your hips drop and the torso follows, your gaze will be more horizontal.
  3. Ensure that the lower back doesn’t arch as you extend the hip, you should focus on squeezing the glutes and slightly posteriorly tilting the pelvis.
  4. Ideally you should prioritize a straight line from your knees through your shoulders at the peak of contraction.
  5. Don’t allow the hips to drop or rotate as you bridge the hips up.
  6. Focus on exhaling as you bridge the hips up. You shouldn’t feel the movement through your lower back at all.
  7. If you can’t seem to feel your glutes activating, palpate the musculature with your hands and focus on pausing the movement at the peak of contraction.