Hip Thrust Bench
The hip thrust bench is a bodyweight glute exercise that uses a bench to elevate the upper body, allowing a greater range of hip extension than a floor glute bridge. It is one of the most effective movements for targeting the glutes and building posterior chain strength.
How to do it
- Sit on the floor with your upper back resting against a bench, knees bent and feet flat.
- Drive through your heels and press your hips upward toward the ceiling.
- Squeeze your glutes hard at the top until your body forms a straight line from shoulders to knees.
- Hold briefly at the peak, then lower your hips back toward the floor.
- Repeat for the desired number of repetitions.
Form cues
- Rest your shoulder blades against the edge of the bench.
- Drive through your heels to lift your hips.
- Squeeze your glutes firmly at the top of the movement.
- Keep your chin tucked and look forward to protect your neck.
Breathing: Exhale as you press your hips upward, and inhale as you lower back down with control.
Common mistakes
- Arching the lower back excessively at the top, which places unnecessary strain on the spine rather than targeting the glutes.
- Placing feet too close or too far, which shifts the work away from the glutes and into the quads or hamstrings.
- Rushing the movement and using momentum instead of controlled muscle engagement.
Muscles worked
Primary: glutes. Secondary: hamstrings, lower back.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3 sets × 12–15 reps, rest 45–60 s
Build muscle
3–4 sets × 8–12 reps, rest 60–90 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp lower back pain, ease off and reduce your range of motion.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Where should I feel this exercise?
You should feel the work primarily in your glutes and hamstrings. If you feel it mostly in your lower back, your hips may be lifting too high or your spine is arching.
What height bench should I use?
A standard exercise bench or the edge of a sturdy chair that reaches roughly knee height is ideal for most people.
How often can I do hip thrusts?
2 to 3 times per week is a great frequency for most beginners to allow for adequate recovery.