Smart Workout Diary

Bench Hip Thrust

The bench hip thrust is a bodyweight hip-extension exercise performed with the upper back supported on a bench. It primarily trains the glutes while also involving the hamstrings, thighs, and core for control. It supports glute strength, hip-extension mechanics, and lower-body training.

Demonstration

Bench Hip Thrust — demonstration 1
Bench Hip Thrust — demonstration 2

Instructions

  1. Place a stable bench behind you and sit on the floor with your upper back close to its edge.
  2. Lean your upper back against the bench, bend your knees, and place both feet flat about hip-width apart.
  3. Brace your abdomen and press through your heels to raise your hips until your torso and thighs form a straight line.
  4. Squeeze your glutes at the top without over-arching your lower back, then lower your hips under control and repeat.
Muscle Group
Glutes
Other Muscle Groups
Hamstrings
Type
Strength
Mechanics
Compound
Equipment
Body Only, Bench
Difficulty
Beginner

Technique tips

  1. Keep your ribs down and pelvis controlled; do not create the top position by arching the lower back.
  2. Set your feet so your shins are close to vertical at the top; adjust them if you feel the movement mostly in your knees.
  3. Use a sturdy, non-sliding bench and move slowly enough to maintain stable upper-back contact.
Exercise library