Bodyweight

Bodyweight Hip Thrust Hold

The Bodyweight Hip Thrust Hold is a prime exercise for targeting glutes and hamstrings. It enhances lower body strength, promotes good posture, reduces back pain risk, and aids in rehabilitation.

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Bodyweight Hip Thrust Hold instructions

Step-by-step instructions

Sit on the floor with your back resting against a sturdy bench or step.

Bend your knees and plant your feet flat on the floor about hip-width apart.

Push through your heels to lift your hips off the floor until they align with your knees and shoulders.

Hold this position for a few seconds, while keeping all of your weight in your heels and shoulders, not your neck or back.

Lower your hips back down in a controlled way and repeat.

Sit on the floor with your back resting against a sturdy bench or step.

Bend your knees and plant your feet flat on the floor about hip-width apart.

Push through your heels to lift your hips off the floor until they align with your knees and shoulders.

Hold this position for a few seconds, while keeping all of your weight in your heels and shoulders, not your neck or back.

Lower your hips back down in a controlled way and repeat.

Equipment needed

Bands

Barbell

Battle Ropes

Bench

Bosu

Box

Cables

Dip Bar

Dumbbell

EZ Curl Bar

Hex Bar

Kettlebell

Ladder

Machine

Pull-Up Bar

Yoga Ball

Muscles used

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Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

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