Kneeling Hip Thrust
Also known as: Bodyweight Kneeling Hip Thrust, Kneeling Glute Thrust
StrengthFunctional
Track this exercise in SmartWorkout
Log sets, weights and progress for free, with no workout limits.
Description
The kneeling hip thrust trains the glutes by moving the hips between a seated-back position and tall kneeling without added weight. Keep your hands at your chest, send your hips toward your heels with a forward torso incline, then extend your hips to return upright without leaning back.
How to Perform
- Kneel with your knees about hip-width apart and hold your hands together in front of your chest.
- Start with your hips fully extended, glutes lightly squeezed, and ribs stacked over your pelvis. Keep your head and neck neutral.
- Send your hips back toward your heels, bending at the hips and allowing your torso to incline forward with a neutral spine.
- Lower only as far as you can control while keeping your knees planted and your spine neutral.
- Drive your hips forward by squeezing your glutes, returning to the tall kneeling position.
- Finish with your hips fully extended and glutes contracted, without leaning back or arching your lower back. Repeat for the planned number of repetitions.
What Muscles Work
Primary Muscle:
Secondary Muscles:
Tips
- Exhale through the hardest part of the upward movement.
- Use a mat or folded towel for comfortable support on the floor.
- Hold your hands together in front of your chest as a position cue.
- Use short sets that let you repeat the same movement pattern.
- Rest the tops of your feet on the floor to support the kneeling base.
Common Mistakes
- Arching the lower back instead of extending the hips with the glutes.
- Letting the ribs flare and losing a stacked ribcage-over-pelvis position.
- Failing to squeeze the glutes fully at the top.
- Allowing the knees to drift apart or cave inward during the movement.
- Using momentum instead of controlling the hip drive and return.
- Leaning backward with a rigid torso instead of bending at the hips to sit back.
Recommended Exercises
Explore exercises related to Kneeling Hip Thrust for glutes training and similar movement patterns.
Choose a workout plan or create your own for free
Ready-made plans for every goal, a free plan creator, hundreds of exercises and an advanced workout journal: all in SmartWorkout.
