Bodyweight Hip Thrust

Starting position

• Upper back against the edge of the bench, arms on the bench.
• Feet hip-width, knees bent, glutes just above the floor.

Execution

• Drive the hips up until the upper body is horizontal.
• Squeeze the glutes at the top, then lower under control.
• Chin slightly towards the chest.

Common mistakes

• Arching the back instead of extending the hips.
• Feet too close or too far.
• Shooting up with momentum.