How to do Hip Thrusts at Home

Even if you don’t have access to a gym bench, you can still do one of the Booty Lab favorites!

1. Find a stable couch, bench or chair that is relatively low to the ground.

Whatever you have at your house will work! Doesn’t have to be anything fancy or anything that is strictly “workout equipment”. Your couch, kitchen chair or patio furniture work just fine.


hip thrusts

2. Position yourself so that bottom of your shoulder blades are lined up evenly on top of the edge of the “bench” and your feet are planted in front of you

You want to make sure that you are not resting too high up on the edge or too low, but rather right on the base of your shoulder blades. Avoid propping yourself up on your elbows.

Your feet should be positioned shoulder width apart and close enough to your body so that your knee forms a 90 degree angle at the top position of the hip thrust. 

hip thrusts

3. Maintain a braced core and neutral neck position as you complete the movement

Prior to the start of the movement, brace your core by tucking your rib cage down and stabilize your neck into a neutral position by tucking your chin towards your chest. Imagine that there is a straight line running from the top of your head to the bottom of your torso.

Drive through the heels as you push your hips straight up towards the ceiling, squeeze your glutes at the top of the movement


hip thrusts

4. Maintain control and a braced position as you lower your hips to return to the start position 

Keep your core braced and neck neutral, return to the start position and get set for the next rep! 

As you work through several reps, keep your form and positioning in mind. Be sure to reset and rest as you need to!

hip thrust

Check out the video below of Rebecca completing some hip thrusts at home to see it all together! There are a couple different variations for doing them, which Rebecca shows in the video. Try these out in your next at-home workout, and be on the lookout for more at-home workout tips on here and on our Instagram or TikTok

Ready to work that Booty? Try One of Our Workouts!

Workouts for the Holiday Season

Workouts for the Holiday Season

Workouts for the Holiday Season The holiday season is a busy time full of events, parties and celebrations! When juggling so many things at once, it can be harder to get a workout in. Luckily, we have gathered some of our favorite workouts throughout the years to help...

read more
Favorite Shoulder Exercises

Favorite Shoulder Exercises

Our Favorite Shoulder Exercises We focus a lot on the glutes at Booty Lab becuase that is our specialty, but we make sure to work the upper body too!! Full body strength is very important! Today, we are focusing specifically on shoulder exercises. The shoulders get...

read more

Ready for more? Join us in the gym!


Stay Up To Date With The Latest Updates and Event Info

Have Questions?

Text our team at (910) 218-9408 to chat or enter your email below.

Thanks! We'll be in touch soon. Check your email for next steps.