Bodyweight Hip Thrust

PT Will Duru’s Perspective

The bodyweight hip thrust is one of the best exercises for learning how to activate and strengthen the glutes.

I use this exercise with beginners because it teaches proper hip extension without the distraction of heavy weight. It’s also a great warm-up before barbell hip thrusts, squats, and Romanian deadlifts.

Many people rely too much on their lower back or hamstrings during lower-body exercises. The bodyweight hip thrust helps you learn how to generate force through the glutes instead.

Add bodyweight hip thrusts to your training if you want stronger glutes, better hip mobility, improved athletic performance, and greater lower-body strength.

About PT Will Duru

PT Will Duru is a Personal Trainer, Founder of the 12REPS strength training app, and holds a Sport and Exercise Science BSc (Hons).

Will has been featured in Men’s Health, The Times, The Telegraph, The Sun, Men’s Fitness, Coach, and i Newspaper.

Exercise Benefits

• Builds glute strength
• Improves hip extension
• Enhances glute activation
• Strengthens the hamstrings
• Improves core stability
• Supports lower-back health
• Requires no equipment other than a bench

Why Train the Glutes?

The glutes are the largest and strongest muscles in the body. They generate power, stabilise the hips, and support almost every lower-body movement.

Training your glutes can help:

• Build lower-body strength
• Improve sprinting and jumping performance
• Support hip and knee stability
• Reduce lower-back strain
• Improve posture
• Increase athletic performance
• Develop stronger and more defined glutes

Strong glutes also improve performance during squats, lunges, deadlifts, and everyday activities such as climbing stairs.

What Type of Workout Does This Exercise Fit Into?

The Bodyweight Hip Thrust works well in:

• Glute workouts
• Lower-body workouts
• Home workouts
• Bodyweight workouts
• Warm-up activation routines
• Functional fitness programmes
• Strength training programmes
• Rehabilitation programmes

Use it as a warm-up before heavier lifts or as a main glute exercise if you’re training without equipment.

Sample Glute Workout Programme

Beginner Glute Workout

1. Bodyweight Hip Thrust – 3 sets × 12-15 reps
2. Frog Pumps – 3 sets × 20 reps
3. Bodyweight Reverse Lunge – 3 sets × 10 reps per leg
4. Bodyweight Step-Up – 3 sets × 10 reps per leg

Intermediate Glute Workout

1. Bodyweight Hip Thrust – 2 sets × 15 reps (activation)
2. Barbell Hip Thrust – 4 sets × 8-12 reps
3. Cable Straight Bar RDL – 4 sets × 8-12 reps
4. Walking Lunges – 3 sets × 12 reps per leg
5. Cable Kickback – 3 sets × 12-15 reps per leg

12REPS Coach Recommendation

For most people, I would perform Bodyweight Hip Thrusts at the beginning of a lower-body workout to activate the glutes.

A balanced glute session could look like:

1. Bodyweight Hip Thrust
2. Barbell Hip Thrust
3. Cable Straight Bar RDL
4. Walking Lunges
5. Cable Kickback
6. Cable Lateral Kick

This sequence activates the glutes first, then progressively builds strength through compound and isolation exercises.

Frequently Asked Questions

Is the bodyweight hip thrust good for beginners?
Yes. It is one of the best beginner exercises for learning proper glute activation and hip extension.

What muscles does the bodyweight hip thrust work?
It mainly targets the gluteus maximus, with assistance from the hamstrings, gluteus medius, and core.

What’s the difference between a hip thrust and a glute bridge?
A hip thrust uses a bench to increase the range of motion, while a glute bridge is performed with your back on the floor.

Should I feel the exercise in my lower back?
No. You should feel the movement primarily in your glutes. Keep your core braced and avoid overextending your spine.

How many reps should I perform?
Aim for 12 to 20 controlled repetitions, focusing on a strong glute squeeze at the top of every rep.