Bench-supported bodyweight hip thrust

A bench supports the upper back and lets the hips drop below the top position. At the top, you should be able to pause without tipping the ribcage back.

Level

Basic

Equipment

Box or bench

Measure

reps

Tempo

1-1-2-0 (down, pause, up, pause)

Technique

1. Brace a stable bench against movement. Rest the lower edge of your shoulder blades on it with both feet flat.
2. Push through the feet and lift the pelvis until thighs and trunk align. Lower around the same contact point on your upper back.

Common mistakes

• Sliding towards the neck changes the pivot. Reset your upper-back contact before starting again.