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All exercises

Suspended hip thrust

Intermediate

Suspended hip thrust is a compound bodyweight exercise for the glutes, also working the hamstrings and abs.

What it works

Primary muscle

Glutes

Also works

HamstringsAbs

Equipment
Bodyweight
Movement
Legs
Type
Compound · Push
Logged as
Reps
Suggested rest
90 seconds

How to do it

  1. 1Set the foot cradles about a foot off the floor, lie on your back underneath them and hook your heels in.
  2. 2Bend your knees to about 90 degrees and rest your arms on the floor by your sides.
  3. 3Press your heels down into the straps and lift your hips until your body makes a straight line from knees to shoulders.
  4. 4Squeeze your glutes at the top and keep your ribs down so you don't arch your lower back or set the straps swinging.
  5. 5Lower your hips slowly back towards the floor and repeat.

What to do instead

  • Barbell hip thrustBarbell
  • Glute bridge two legs on benchBodyweight
  • Lever hip thrustMachine

Easier variations

  • Glute bridge two legs on benchBodyweight
  • Low glute bridge on floorBodyweight
Logged today · 90 seconds restSuspended hip thrust

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