Hip Thrust

Pro Tip

Try not to use your hands to push yourself up. Only use your lower body.

How To

Place your upper back on a bench, while keeping your butt and feet firmly on the ground.
With knees bent, exhale and push through your heels to extend your hips and raise your butt, keeping your upper back firmly on the ground the entire time.
Continue until your upper legs and torso make a straight line.
Inhale and lower yourself back down to the ground, returning to the starting position.

Primary Muscle Groups

Glutes

Muscles of your butt.

Secondary Muscle Groups

Hamstrings

Muscles spanning the back of your thigh.

Lower Back

Center region of your back, spanning from the pelvis to just below the neck. However, parts of it are hidden beneath other muscles. The lower portion is the most visible.

Quads

Muscles spanning the front of your thigh.

Equipment

Bodyweight

This means that the exercise requires you to use your bodyweight as resistance but you also need other equipment to successfully perform the exercise.

Flat Bench Without Rack

If you can't find this bench, consider using a flat bench with rack instead. If your exercise requires you to use a barbell or bar, you cannot substitute. If you do not need to use either, you probably can substitute.