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Bench Plyo Hip Thrust
Explosive hip thrust variation on a bench that targets glutes and hamstrings to build power for sprinting and jumping; starts bodyweight for plyometric focus.
About Exercise
Equipment
Flat Bench, Body Weight
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Glutes, Hamstrings
Secondary Muscles
Quads, Abs
Accessory Muscles
Lower Back
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Moderate
Muscle Breakdown
View Muscle MapGlutes
10/10Glute Max
Hamstrings
8/10Biceps Femoris, Semitendinosus, Semimembranosus
Quads
4/10Abs
3/10Lower Back
2/10Erector Spinae
Programming
Typical Rep Range
4-8 reps
Rest Between Sets
90-120 seconds
How to Perform
Sit on the floor with upper back against a bench edge, knees bent, feet flat hip-width apart with shins vertical at top position. Arms extended on bench for stability.
- Brace core and tuck chin.
- Drive heels into floor to explosively extend hips.
- Lift feet off ground at peak extension.
- Squeeze glutes fully at top.
- Land softly with control.
- Lower hips to start position.
Coaching Tips
Form Cues
- Drive through heels.
- Squeeze glutes hard.
- Keep spine neutral.
- Land softly.
- Shins vertical at top.
Breathing
Inhale during descent, exhale forcefully during explosive thrust while bracing core.
Tempo
1-0-1
Range of Motion
Hips from floor level to full extension where shoulders, hips, and knees align, with feet briefly leaving ground.
Safety
Safety Notes
- Avoid hyperextending lower back
- Ensure bench is stable
- Start bodyweight to master form
- Stop if knee or back pain occurs
Spotting
Not required for bodyweight; use safeties if weighted.
Common Mistakes
- Arching lower back
- Feet too far forward shifting to hamstrings
- Exploding without control on landing
- Incomplete hip extension
When to Avoid
- Acute lower back pain
- Knee instability
- Recent hip surgery
Flexibility Needed
- Adequate hip flexion and extension range
- Ankle dorsiflexion for foot position
Build Up First
- Master basic hip thrust
- Proficient glute activation
- Control in bodyweight bridges
Also known as
Plyometric Hip Thrust, Explosive Hip Thrust, Jump Hip Thrust
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