Bodyweight Hip Thrust
Shoulders on a bench, drive the hips up to a straight line from knees to shoulders and squeeze at the top.
How to do it
Setup
Upper back on a bench, feet planted hip-width, chin tucked.
Steps
- Drive the hips to a straight line knees-to-shoulders.
- Squeeze hard at the top.
- Lower with control, no floor rest.
Common mistakes
Arching the back to finish: glutes end the rep, ribs down. Feet too far: shins vertical at the top. Fast pumping: the squeeze needs its beat.
Breathing
Exhale driving up, inhale lowering.
