Bodyweight Hip Thrust

About This Exercise

A bench-supported bodyweight hip-extension exercise that targets the glutes through a longer range of motion than a floor-based glute bridge. The shoulder-on-bench setup lets the hips drop deeper, increasing glute recruitment at the bottom of the lift — a strong climbing-power drill for trail runners.

1Setup

Sit on the floor with your upper back resting against a sturdy bench (just below the shoulder blades). Knees bent, feet flat on the floor about hip-width apart. Arms relaxed along the bench edge or crossed across the chest.

2Execution

Drive through the heels to lift your hips toward the ceiling, squeezing the glutes hard at the top. Your body should form a straight line from knees to shoulders. Pause briefly, then lower with control — let the hips drop below the bench level for full range. Avoid arching the lower back at the top; the lift comes from glute contraction.

Pro Tips

• Drive through the heels — minimise push-off from the toes
• Squeeze the glutes hard at the top — lockout is where the work happens
• Hips drop below bench level on the lower for full range of motion
• For runners: this is the strongest single-bench bodyweight drill for climbing-power