← All exercises Exercise Bodyweight Hip Thrust Compound | Intermediate
A hip thrust with the upper back braced against a bench, using bodyweight alone, the elevated bench position that distinguishes it from a floor-based glute bridge.
Tips & instructions Form
Drive through the heels and finish with the hips fully extended and ribs down, the same finish position as the loaded barbell version.
Progression
The elevated bench position allows a greater range of hip extension than a floor glute bridge, a step up in difficulty before adding a barbell across the hips.
Muscle groups Primary: Glute Max
Secondary: Bicep Femoris
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