Primary
Glutes
Secondary
Quadriceps, Core
Equipment
Bodyweight
Difficulty
Beginner
Type
Hinge
See how Kneeling Hip Thrust could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
One-time purchase · Checked by Ely · Delivered in 1–3 business days
This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
The kneeling hip thrust leans your body backward while kneeling, then drives your hips forward to return upright—training hip extension in a unique plane that also stretches your quadriceps. This bodyweight exercise works both glutes and quads while requiring no equipment.
When to use it
Use for bodyweight training or as a warm-up for heavy hip thrusts.
Who it's for
Beginners to intermediate lifters seeking bodyweight glute training.
Kneel with your body in a straight line from knees to head. Lean backward by hinging at your knees while keeping your torso rigid—do not bend at your hips. Drive your hips forward to return upright by squeezing your glutes hard.
Also targets: Quadriceps, Core
Want Ely to consider Kneeling Hip Thrust for your plan?
Share your training details. Ely reviews the full week before anything is delivered.
Kneel on the floor with your knees hip-width apart.
Keep your torso upright and arms crossed over your chest.
Engage your core and maintain a neutral spine position.
Lean back by hinging at your knees while keeping torso straight.
Lower until you feel a stretch in your quads and glutes engaged.
Drive your hips forward to return to the upright kneeling position.
Keep your body in a straight line from knees to head.
Squeeze your glutes hard as you drive forward.
Control the lean back phase to maximize time under tension.
Start with a smaller range of motion and progress gradually.
Program kneeling hip thrusts for bodyweight glute and quad work, as warm-up before heavy hip thrusts, or when equipment is unavailable. Use moderate to high reps. They pair well with glute bridges and bodyweight squats.
Bending at the hips instead of leaning as one unit.
Losing hip position during the Kneeling Hip Thrust changes the loading pattern and can reduce the intended work for your Glutes (gluteus maximus). Keep your hips aligned with the setup cues and move only through the range you can control.
Allowing the lower back to arch excessively.
Changing your back position during the Kneeling Hip Thrust can alter the movement and make the load harder to control. Brace your midsection and keep the torso position called for by the exercise.
Going too far back before building adequate strength.
Changing your back position during the Kneeling Hip Thrust can alter the movement and make the load harder to control. Brace your midsection and keep the torso position called for by the exercise.
Beginners to intermediate lifters seeking bodyweight glute training.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3 sets of 12-15 reps. Rest 60 seconds between sets.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Kneeling Hip Thrust could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
Start My $19 WeekShare your goal, schedule, equipment, and experience. Ely checks the complete exercise selection before he approves your week.
Start My $19 Starter Week$19 once · No automatic renewal · Delivered in 1–3 business days
Frequently Asked Questions About the Kneeling Hip Thrust
The Kneeling Hip Thrust primarily targets the Glutes (gluteus maximus), Quadriceps, making it an effective exercise for glutes development. Secondary muscles worked during the Kneeling Hip Thrust include Core, providing additional training stimulus. Stabilizer muscles engaged include Hip flexors, Lower back.
Our library labels Kneeling Hip Thrust as beginner. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Kneeling Hip Thrust. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Kneeling Hip Thrust is no equipment. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Kneeling Hip Thrust include: Glute Bridge, Hip Thrust Machine, Barbell Hip Thrust. These exercises target similar muscle groups as the Kneeling Hip Thrust and can be used as substitutes based on your equipment availability, gym setup, or training preferences.