Hip Thrust Bench

Written By PJ

INTRODUCTION

This is a very simple project. Further, in my opinion, this solution is much easier to execute and more comfortable than the typical hip thrust performed by leaning against the edge of a gym bench.

DIY TUTORIAL

Step 1: Make Belt Squat Loading/Unloading “Tray”

I obviously started with another completed project. This is the “loading/unloading tray” that we made for the Rack-Mounted Belt Squat Platform. Now of course - in that video - I taught you how to use the dimensions of your rack to determine the needed dimensions for the “loading/unloading tray.” Based upon the dimensions of my rack, my tray ended up being made out if three 32” long 2x4s. The tutorial for the Belt Squat Platform can be found here:

If your rack has different dimensions, you might end up with a different length. However, I think that as long as your determined length is not radically different than 32” - this method of using this repurposed “loading/unloading tray” should also work for you as a Hip Thrust Bench.

I am 6 foot tall, and this 32” Hip Thrust Bench works great for me. If you are significantly shorter or taller - of course you may want to pick a different length. Specifically, If you are significantly shorter - you may need to make your 2x4s shorter than 32” long.

Step 2: Cut a Fifth piece of 10.5” 2x2 Lumber

The Tray in Step 1 was built using four 10.5” long pieces of 2x2 Lumber. Now we will need a fifth piece.

In the video - I obviously had painted this piece beforehand.

Step 3: Affix Fifth 2x2 to the Unit

To get the proper spacing I used a barbell and 4 US Quarters (Using the thickness of 2 quarters on each end of the piece of 2x2). These quarters act as spacers so that the barbell won’t fit too snugly between the 2x2s. If its too snug, the Hip Thrust bench will not pivot smoothly.

I affixed the 2x2 to the unit with Wood Glue and size #10x 2.5” long construction screws (the same screws I already used to make the “Belt Squat Loading/Unloading tray”).

Step 4: Place Two Barbells on Power Rack’s Safety Bars

Place your safety bar at a reasonably low setting. I put mine on the lowest setting possible for my rack - which is 15.5” inches off the ground.

The unloaded barbell goes on the Safety Bars against the rear of the power rack. The loaded barbell goes on the Safety Bars against the front of the power rack.

Step 5: Place Hip Thrust Bench on Rear (Unloaded) Barbell

Lean the Hip Thrust Bench against the rear barbell, so that the barbell is inside the channel of 2x2s that we created back in Step 3.

Step 6: Add Padding to the Front (Loaded) Barbell

As I point out in the video,. There are many options.

I use my Iron Bull Strength Barbell Pad. I like it because it is so easy/fast to add or remove and it remains “clipped” on the barbell when I am setting up for the exercise.

Alternatively, you can use a folded up yoga mat. However, in my option, having all that yoga mat material folded on my lap while executing this exercise feels bulky and annoying.

Of course, the AbMat Hip Thrust Pad is a purposefully-designed pad made specifically for this exercise, and is by all accounts a fantastic product.

These options can be purchased here:

  • Iron Bull Strength Barbell Pad

Step 7: Add Padding to the Hip Thrust Bench

Like I mentioned in the video, you could of course go to the Fabric store and buy the supplies needed to properly upholster the bench. However, my preference would be to purchase a fitness pad and then simply attach that pad with a Lashing strap. This way, the $30-50 you were going to spend at the fabric store can instead be spent on a Balance Pad or an Abmat which are: ready made, more versatile, and has resale value.

Therefore, I recommend bypassing the fabric store and buying an existing fitness pad. These options can be purchased here:

Once you have your pad on - you are done! Now go exercise!!!

Here is the final result:

SHOPPING

🛍 🛒SHOPPING LIST WHEN SHOPPING, PLEASE CLICK FIRST TO SUPPORT THE CHANNEL: By shopping via any of these links, I get paid a small commission which helps support the Club’s costs such as Web Hosting the website.

💪Gym Gear:

LUMBER

POWER TOOLS:

🪚TOOLS:

🔩FASTENERS:

👽MISCELLANEOUS:

Once you try this for yourself - be sure to let me know how it worked for you! Happy Lifting!

SHOUT IT OUT: If you Build this project and want to brag about it, please use the #DesignBuildLift hashtag so that I can feature your amazing creation on my social media to help inspire others!

PJ
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Chain Yoke
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Belt Squat Platform