Hip Thrust (Bodyweight)

Also known as: Hip Thrust (Bodyweight).

Bilateral hip thrust with upper back on a bench and no external load.

How to perform this exercise

1. Rest the upper back against the edge of a stable flat bench and plant both feet in front.
2. Start with hips lowered and knees bent, resting the arms along the bench for balance.
3. Press through both feet and raise the hips until torso and thighs are approximately aligned, keeping the chin gently tucked.
4. Lower slowly without shifting the bench or overextending the lower back.