HingeBWBench
Bodyweight-only version of the hip thrust performed with just the shoulders/upper back on the bench edge — the standard entry point before adding external load.
Demo: Bret Contreras / The Glute Lab
Sets
3
Reps
15-20
Rest
45s
Contraindications
Generally very low-risk; still avoid in acute extension-intolerant low back pain. Ensure the bench is stable and won't slide.Setup
Shoulder blades on the bench edge, feet flat about shin-length from the bench, knees ~90 degrees at the top.
Execution
- 1Drive through the heels to raise hips until torso and thighs form a straight line
- 2Squeeze glutes hard at the top
- 3Lower under control without resting between reps
- 4Keep chin tucked and ribs down throughout
Key cues
- Drive heels into the floor
- Squeeze glutes at the top, don't just extend the low back
- Chin tucked
- Full lockout each rep
Common faults
- Hyperextending the lumbar spine instead of the hips
- Feet placed too far from or too close to the bench
- Not reaching full hip extension
- Bench sliding due to insufficient stability
Tweaks
- Add a barbell, dumbbell, or band once bodyweight is easy
- Single-leg version
- Pause 2 seconds at the top
Regressions
Muscles
Primary: Gluteus Maximus
Secondary: Hamstrings, Core
Notes
The unloaded gateway drill to the entire hip thrust family.
Sources
- Hip Thrust vs Glute Bridge - ft. Bret Contreras
- Bret Contreras - bretcontreras.com hip thrust progressions
Attribution: Bret Contreras