How to Do the Bodyweight Hip Thrust

Beginner glutes exercise — bodyweight.

The Bodyweight Hip Thrust is a beginner-level glutes exercise that works several muscles together, led by the glutes, using no equipment. As a compound movement it lets you handle heavier loads and trains coordination across multiple joints, which makes it a strong anchor for a training day. You can do it at home or while travelling — no gym required — which makes it easy to keep in your routine consistently.

Exercise details

Muscle group: Glutes
Primary muscle: Glutes
Equipment: Bodyweight
Difficulty: Beginner
Type: Compound

How to perform it

1Sit on the floor with your upper back resting against a sturdy bench or couch and your knees bent, feet flat.
2Drive through your heels to lift your hips until your thighs are parallel to the floor and your torso is horizontal, squeezing your glutes at the top.
3Lower your hips under control and repeat.
4The bench allows a larger range of motion than a floor glute bridge for a stronger glute contraction.

How to program the Bodyweight Hip Thrust

Do the Bodyweight Hip Thrust early in your session while you're fresh — compound lifts deserve your best energy.
Warm up with one or two lighter sets before your working sets to prime the movement.
As a compound lift, 3–5 sets of 5–8 reps builds strength, while 3–4 sets of 8–12 reps favours muscle growth. Rest 90–180 seconds between sets so you can move quality load.
To progress, add reps, slow the lowering phase, or move to a harder variation once the current version feels easy.

Bodyweight Hip Thrust alternatives

No space? These train the same glutes, grouped by what you have available.

No equipment

Dumbbell or kettlebell

Barbell

Machine or cable

Easier and harder variations

The Bodyweight Hip Thrust is rated beginner. Regress while you build the pattern, progress once it feels easy.

Harder — progress from it

What to pair it with

For a balanced session, pair the Bodyweight Hip Thrust with a move for the opposing muscles — the Bodyweight Lunge (quadriceps) or the Bodyweight Squat (quadriceps). Alternating the two as a superset saves time, because one side rests while the other works.

Where it fits in your weekly plan

When the free routine generator builds your week, the Bodyweight Hip Thrust can land on:

Legs days — in 3, 5 or 6 days a week plans
Lower Body days — in 4 or 5 days a week plans

Included when your equipment is set to: No equipment, Dumbbells, Full gym.

Free tools for this exercise

TDEE calculator

Find the daily calories that support your training goal.

Put it in your plan

SSS Workout Assistant builds a custom weekly routine around your goals and adds moves like the Bodyweight Hip Thrust automatically — then tracks every set.

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Frequently asked questions

What muscles does the Bodyweight Hip Thrust work?

The Bodyweight Hip Thrust primarily targets the glutes within the glutes muscle group, and recruits several supporting muscles as a compound movement.

What equipment do I need for the Bodyweight Hip Thrust?

None — the Bodyweight Hip Thrust is a bodyweight exercise you can do anywhere, no gym required.

Is the Bodyweight Hip Thrust a compound or isolation exercise?

The Bodyweight Hip Thrust is a compound exercise, working multiple joints and muscle groups at once. It's well suited to beginner trainees.

How many sets and reps of the Bodyweight Hip Thrust should I do?

As a compound lift, 3–5 sets of 5–8 reps builds strength, while 3–4 sets of 8–12 reps favours muscle growth. Rest 90–180 seconds between sets so you can move quality load.

Is the Bodyweight Hip Thrust good for beginners?

Yes — the Bodyweight Hip Thrust is beginner-friendly. Start light, focus on clean technique, and add difficulty gradually as it becomes comfortable.

What can I do instead of the Bodyweight Hip Thrust?

Good substitutes that train the same glutes include the Curtsy Lunge (bodyweight), the Glute Bridge (bodyweight), the Dumbbell Rear Lunge (dumbbell). Pick the one that matches the equipment you have.