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Chair Hip Thrust

A glute bridge with your upper back raised on a sofa. The extra range makes it the best glute exercise you can do without weights.

Level Intermediate
Equipment Sofa or bed
Sets and reps 3 sets x 12-15
Works on Glutes

How to do it

  1. Sit on the floor with your upper back resting against a sofa or bed edge.
  2. Bend your knees with feet flat, about shoulder width apart.
  3. Push through your heels and lift your hips until your body is level from knees to shoulders.
  4. Squeeze hard, hold a second, then lower until your backside nearly touches the floor.

Common mistakes

  • × Pushing the hips too high and arching the back - stop at level.
  • × Letting the chin lift - tuck it slightly and look forward.
  • × Feet too close or too far - your shins should be vertical at the top.
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One thing that matters

Use something that will not slide. A sofa against a wall is ideal.

How much

Sets and reps for Chair Hip Thrust

Where you are Aim for
Just starting 3 sets x 8
The standard 3 sets x 12-15
Once it is easy 3 sets x 20 with a 2 second hold
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Breathing

Out as you drive the hips up, in as you lower. This is the heaviest glute movement here - breathe properly.

Too hard, or too easy?

Where this sits

← Easier Glute Bridge 3 sets x 15-20

Start here if you cannot do chair hip thrust with clean form yet.
You are here Chair Hip Thrust 3 sets x 12-15

Intermediate · Sofa or bed

Questions

Chair Hip Thrust, answered

Why is this better than a floor glute bridge?

The longer range. With your upper back on a chair, your hips travel much further, and the glutes stay under tension through more of the movement. It is the strongest glute exercise possible without weights.

What can I rest my back on?

A sturdy chair, a sofa edge or a low bed. It needs to be at about knee height and it must not slide - push it against a wall first.

Where should I look?

Straight ahead, with your chin slightly tucked. Throwing your head back at the top arches the lower back and is the usual cause of soreness afterwards.

One exercise is never the whole story

Which day to do Chair Hip Thrust, how many sets, and what to pair it with - the AI builds the whole plan. Your first one is free.

Build My Free Plan
Glutes

You can also try

🍑 Beginner

Glute Bridge

Glutes, lower back

The most important exercise for anyone who sits all day. It also relieves lower back pain.

3 sets x 15-20 →
🍑 Beginner

Donkey Kicks

Glutes

One side at a time. You are on hands and knees, so there is no load on your lower back.

3 sets x 15 each leg →
🍑 Beginner

Fire Hydrants

Side glutes, hips

On all fours, lifting one knee out to the side. It looks silly and it works the side of the backside that almost nothing else reaches.

3 sets x 15 each side →
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This is general information, not medical advice

Everything on this page is worked out from a formula or from published averages. It has never met you, and it cannot see your blood pressure, your medication or an old injury.

Talk to a doctor before you start if you are pregnant or breastfeeding, have a heart condition, diabetes or high blood pressure, take regular medication, have or have had an eating disorder, are recovering from injury or surgery, or are under 18. Stop and get advice if any exercise causes pain, dizziness or chest discomfort.

More about where these numbers come from is on the about page.