Wall Sliding Hip Thrust
The wall sliding hip thrust is a bodyweight glute exercise where the back is supported against the wall during a hip thrust motion. The wall keeps the upper body anchored, allowing maximum focus on hip extension and glute contraction with each repetition.
How to do it
- Sit on the floor with your back against the wall and your legs extended in front of you.
- Bend your knees and place your feet flat on the floor hip-width apart.
- Press your back against the wall and drive your hips forward and upward, squeezing your glutes.
- Hold the thrust position briefly at the top, then lower your hips back toward the floor.
- Repeat for the desired number of repetitions.
Form cues
- Keep your back pressed against the wall
- Drive through your heels
- Squeeze your glutes at the top
- Keep your chin tucked slightly
- Move in a controlled, steady rhythm
Breathing: Exhale as you lift your hips and squeeze your glutes; inhale as you lower your hips back down.
Common mistakes
- Arching the lower back, which can cause strain
- Using momentum instead of muscle control, reducing effectiveness
- Lifting the toes, which shifts weight away from the glutes
- Moving too fast, which prevents proper muscle activation
Muscles worked
Primary: glutes. Secondary: hamstrings, abs, lower back.
Suggested sets & reps
Get fitter
3 sets × 12–15 reps, rest 60 s
Lose weight
3 sets × 15–20 reps, rest 45 s
Build muscle
3–4 sets × 10–12 reps, rest 60–90 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp pain in your lower back, stop and check your form or choose a gentler movement.
- If you have existing hip or knee discomfort, ease off and consult with a professional before continuing.
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 primary effort in your glutes and a light engagement in your hamstrings.
Can I do this if I have knee pain?
If you feel sharp pain in your knees, reduce your range of motion or consult a professional.
How often should I perform this?
2–3 times per week is a great starting frequency to allow for recovery.