Hip Thrust with Hand on Table
The hip thrust with hand on table is a bodyweight glute exercise that uses a table or elevated surface to support the upper back during the hip thrust. This accessible variation develops glute strength through hip extension with a greater range of motion than a floor bridge.
How to do it
- Sit on the floor and lean your upper back against the edge of a stable table.
- Bend your knees and place your feet flat on the floor.
- Drive your hips upward, pressing through your heels until your torso is parallel to the floor.
- Squeeze your glutes at the top and hold briefly.
- Lower your hips back down and repeat for the desired repetitions.
Form cues
- Keep your chin tucked and look forward
- Drive through your heels to lift
- Squeeze your glutes firmly at the top
- Keep your core gently braced throughout
- Lower with control before the next rep
Breathing: Exhale as you drive your hips upward, and inhale as you lower them back down with control.
Common mistakes
- Arching the lower back excessively at the top, which places unnecessary stress on the spine instead of isolating the glutes.
- Placing the feet too close or too far away, which limits range of motion and shifts work away from the glutes.
- Rushing through the movement without a pause at the top, reducing muscle activation and control.
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 or hip discomfort, ease off and choose a gentler option like a flat floor bridge.
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
What if I feel this in my lower back instead of my glutes?
Make sure you are not arching your spine at the top. Focus on tucking your pelvis slightly and driving through your heels.
How high should the table be?
A standard sturdy table or low piece of furniture where your upper back rests comfortably just below your shoulder blades works best.
How often can I do hip thrusts?
2 to 3 times per week with at least a day of rest in between is a great starting frequency for beginners.