Bodyweight Hip Thrust
Strengthen your glutes and improve pelvic stability with the Pregnancy Hip Pelvic Thrust! A safe & effective exercise during pregnancy.
The Bodyweight Hip Thrust mainly works the glutes & hips and hamstrings, with help from the core. No equipment needed: it uses just your bodyweight.
Bodyweight Hip Thrust Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Deep Core (transverse abdominis); Hip Flexor (iliopsoas)
Bodyweight Hip Thrust Variations and Alternatives
How to do the Bodyweight Hip Thrust
Begin by lying flat on your back with your knees bent and feet flat on the floor. Place your arms by your sides with your palms facing down.
Engage your core and perform a posterior pelvic tilt by flattening your lower back against the floor. This is done by tightening your abdominal muscles and tucking your pelvis under.
Once your lower back is in contact with the floor, push through your heels and lift your hips off the ground by squeezing your glutes. Raise your hips until your body forms a straight line from your knees to your shoulders.
Hold the bridge position for a moment, ensuring your hips are lifted, and you are engaging your core and glutes.
Lower your hips back down to the floor in a controlled manner and release the pelvic tilt to return to the starting position.
Repeat this movement for the desired number of repetitions and sets.
Note: Be sure to keep your movements controlled throughout the exercise and avoid overarching your back when in the bridge position.
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Bodyweight Hip Thrust FAQs
What muscles does the Bodyweight Hip Thrust work?
The Bodyweight Hip Thrust mainly works the glutes & hips and hamstrings, with help from the core. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Bodyweight Hip Thrust?
None. The Bodyweight Hip Thrust is a bodyweight exercise, so you can do it anywhere.
What are some Bodyweight Hip Thrust variations and alternatives?
Similar exercises include the Pose Bridge, Pose Setu Bandha Sarvangasana Bridge, Pose Setu Bandhasana Bridge and Bridge & Walk.
Training calculators
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