Hips Thrust on Bench with Bottle
The hips thrust on bench with bottle is a modified hip thrust using a water bottle as light resistance across the hips. It targets the glutes while introducing a minimal load, bridging the gap between the bodyweight hip thrust and weighted variations.
How to do it
- Sit on the floor with your upper back against a bench and a water bottle placed across your hips.
- Bend your knees and place your feet flat on the floor.
- Drive through your heels to thrust your hips upward, pressing the bottle up.
- Squeeze your glutes at the top and hold briefly.
- Lower your hips back toward the floor and repeat.
Form cues
- Keep your upper back firmly against the bench edge
- Place your feet flat with shins roughly vertical at the top
- Drive through your heels to lift your hips
- Squeeze your glutes firmly at the peak of the movement
- Lower your hips under control without dropping suddenly
Breathing: Exhale as you drive your hips upward, and inhale as you lower them back toward the floor.
Common mistakes
- Arching the lower back excessively at the top, which places unnecessary strain on the spine instead of isolating the glutes
- Looking straight up or backward, which hyperextends the neck—keep your chin slightly tucked
- Pushing through the toes instead of the heels, which shifts the work to your calves and quads rather than the glutes
- Using too heavy of a bottle or object, which compromises form before building endurance
Muscles worked
Primary: glutes. Secondary: hamstrings, lower back.
Suggested sets & reps
Get fitter
3 sets x 10-12 reps, rest 60 seconds
Lose weight
3 sets x 12-15 reps, rest 45 seconds
Build muscle
3-4 sets x 8-12 reps, rest 60-90 seconds
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel sharp lower back or hip discomfort, ease off and choose a gentler option like a 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?
Check if you are arching your back at the top. Focus on tucking your pelvis slightly and driving through your heels.
How heavy should the water bottle be?
Start with a standard full water bottle just to add light resistance, and only increase the weight when you can complete all reps easily.
Where should my upper back rest on the bench?
Position the edge of the bench right below your shoulder blades so your upper body can pivot naturally.
How often can I do hip thrusts?
2 to 3 times per week with at least one rest day between sessions is a great starting point for recovery.