Bodyweight Elevated Hip Thrust

Setup

Place an exercise bench or sturdy elevated surface behind you. Sit on the floor with your back against the center of the bench.

Positioning

• Lean back so your upper back (shoulder blades) rests comfortably against the edge of the bench.

• Plant your feet firmly on the ground, hip-width apart, with your knees bent at approximately 90 degrees.

• Place your hands on your hips or cross them across your chest for stability.

Movement

1. Drive: Engage your glutes to drive your hips upward, pushing through your heels.

2. Extend: Continue lifting your hips until your thighs and torso form a straight line at the top of the movement.

3. Squeeze: Pause briefly at the top and contract your glutes tightly.

4. Lower: With control, slowly lower your hips back toward the starting position without letting them touch the floor completely if you prefer continuous tension, or return to the ground for a reset.