{"id":9084013,"date":"2026-10-27T06:37:54","date_gmt":"2026-10-27T05:37:54","guid":{"rendered":"https:\/\/www.fitness-flohmarkt.ch\/?page_id=9084013"},"modified":"2026-10-27T06:37:55","modified_gmt":"2026-10-27T05:37:55","slug":"hip-thrust-zuhause","status":"publish","type":"page","link":"https:\/\/www.fitness-flohmarkt.ch\/en\/hip-thrust-zuhause\/","title":{"rendered":"Hip thrust at home: barbell, bench or dedicated equipment?"},"content":{"rendered":"<div class=\"ffm-ratgeber\">\n<style>\n.ffm-ratgeber{--ffm-accent:#1a1a1a;--ffm-line:#e4e4e1;--ffm-muted:#6b6b6b;--ffm-soft:#f7f7f5;--ffm-link:#0d5c3d;--ffm-link-soft:rgba(13,92,61,.3);--ffm-link-wash:rgba(13,92,61,.08);font-family:inherit;line-height:1.65;color:#1a1a1a;max-width:900px;margin:0 auto;padding:0 4px}\n.ffm-ratgeber *{box-sizing:border-box}\n.ffm-ratgeber h1{font-size:2.1rem;line-height:1.2;margin:0 0 .9rem;font-weight:700}\n.ffm-ratgeber h2{font-size:1.5rem;line-height:1.3;margin:0 0 .8rem;font-weight:700}\n.ffm-ratgeber 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.6rem;background:#fff}\n.ffm-ratgeber .ffm-faq summary{cursor:pointer;font-weight:700;line-height:1.4}\n.ffm-ratgeber .ffm-faq p{margin:.7rem 0 0}\n.ffm-ratgeber .ffm-cta{border:1px solid var(--ffm-line);border-radius:12px;background:var(--ffm-soft);padding:1.5rem;margin:2.4rem 0 2rem;text-align:center}\n.ffm-ratgeber .ffm-cta h2{margin-bottom:.5rem}\n.ffm-ratgeber .ffm-check{background:#ffe9a8;padding:0 .2em}\n.ffm-ratgeber .ffm-byline{font-size:.85rem;color:var(--ffm-muted);margin:-1.1rem 0 1.6rem;padding:0 0 1rem;border-bottom:1px solid var(--ffm-line)}\n.ffm-ratgeber .ffm-byline strong{color:var(--ffm-accent);font-weight:700}\n.ffm-ratgeber .ffm-author{border:1px solid var(--ffm-line);border-radius:10px;padding:1.1rem 1.25rem;margin:0 0 2rem;background:#fff}\n.ffm-ratgeber .ffm-author p:last-child{margin-bottom:0}\n.ffm-ratgeber .ffm-choices-quad{grid-template-columns:repeat(2,1fr)}\n.ffm-ratgeber .ffm-profiles-quad{grid-template-columns:repeat(2,1fr)}\n.ffm-ratgeber .ffm-choice-hint{margin-top:auto}\n.ffm-ratgeber .ffm-author p:not(.ffm-box-label){font-size:.9rem;line-height:1.6}\n@media (max-width:782px){\n.ffm-ratgeber h1{font-size:1.7rem}\n.ffm-ratgeber h2{font-size:1.3rem}\n.ffm-ratgeber .ffm-card{grid-template-columns:1fr;gap:.9rem}\n.ffm-ratgeber .ffm-card-media img{max-width:280px}\n.ffm-ratgeber .ffm-cta{padding:1.2rem}\n.ffm-ratgeber .ffm-choices-quad{grid-template-columns:1fr}\n.ffm-ratgeber .ffm-profiles-quad{grid-template-columns:1fr}\n}\n<\/style>\n\n<p class=\"ffm-eyebrow\">Fitness Flohmarkt \u00b7 Guide<\/p>\n<h1>Hip thrust at home: barbell, bench or dedicated equipment?<\/h1>\n<p class=\"ffm-lead\">You do not automatically need a large machine for hip thrusts. What matters is whether the support fits your body and how often you need to put everything away. Here are three options from our range, with their limitations and the additional costs to consider.<\/p>\n<p class=\"ffm-byline\">From <strong>Dominic Bertschin<\/strong>, Head of Marketing at Fitness-Flohmarkt \u00b7 As of 27.10.2026<\/p>\n<div class=\"ffm-box\"><p class=\"ffm-box-label\">In short<\/p><p>If you already have a stable bench of a suitable height and a barbell, assess that setup first. The ATX Foam Bench is worth considering for a compact, versatile support. The ATX Hip Thruster 600 becomes interesting when hip thrusts are a regular part of your training and you want connected foot and back supports. It has no weight stack and does not replace a barbell and plates.<\/p><\/div>\n<div class=\"ffm-choices ffm-choices-quad\">\n<a class=\"ffm-choice\" href=\"#bank\"><span class=\"ffm-choice-case\">Already have a bench<\/span><span class=\"ffm-choice-title\">Check your existing equipment first<\/span><span class=\"ffm-choice-hint\">The cheapest solution may already be in your gym.<\/span><\/a>\n<a class=\"ffm-choice\" href=\"#foam\"><span class=\"ffm-choice-case\">Compact multipurpose option<\/span><span class=\"ffm-choice-title\">ATX Foam Bench<\/span><span class=\"ffm-choice-hint\">CHF 249.\u2013 \u00b7 explicitly designed for hip thrust use<\/span><\/a>\n<a class=\"ffm-choice\" href=\"#thruster\"><span class=\"ffm-choice-case\">Hip thrusts are a regular focus<\/span><span class=\"ffm-choice-title\">ATX Hip Thruster 600<\/span><span class=\"ffm-choice-hint\">CHF 345.\u2013 \u00b7 footplate and back pad on one frame<\/span><\/a>\n<a class=\"ffm-choice\" href=\"#kosten\"><span class=\"ffm-choice-case\">No barbell yet<\/span><span class=\"ffm-choice-title\">Budget for the whole setup<\/span><span class=\"ffm-choice-hint\">Allow for a bar, plates, collars and a hip pad.<\/span><\/a>\n<\/div>\n<section class=\"ffm-section\"><p class=\"ffm-eyebrow\">Equipment selection<\/p><h2>What do you need for hip thrusts at home?<\/h2>\n<p>In a hip thrust, your upper back rests on an elevated support, your feet stand on a firm surface and you extend your hips against the chosen resistance. In a glute bridge, your shoulders stay on the floor. The floor version helps you learn the movement, but is not identical to using an elevated support. For a barbell setup, you mainly need a stable support, room for the bar and suitable padding between the bar and your hips.<\/p>\n<p>A sofa or a loosely stacked platform is not a reliable equipment base. Check whether the support slides or tips under load, whether its edge presses uncomfortably and whether you can get into and out of position under control. A high load rating alone does not answer these questions.<\/p>\n<div class=\"ffm-table-wrap\"><table><thead><tr><th>Solution<\/th><th>Practical advantage<\/th><th>What to check<\/th><\/tr><\/thead><tbody>\n<tr><td>Existing weight bench<\/td><td>No extra equipment; still useful for other exercises<\/td><td>Height, edge shape and stability in your actual setup<\/td><\/tr>\n<tr><td>ATX Foam Bench<\/td><td>Compact multipurpose support; described for hip thrusts<\/td><td>Load limit and nonslip positioning<\/td><\/tr>\n<tr><td>ATX Hip Thruster 600<\/td><td>Connected supports, band pegs, upright storage<\/td><td>Fixed geometry, footprint and additional training weights<\/td><\/tr>\n<\/tbody><\/table><\/div><\/section>\n<section class=\"ffm-section\"><p class=\"ffm-eyebrow\">Three specific options<\/p><h2>Which bench or hip thrust equipment suits you?<\/h2>\n<div class=\"ffm-card\" id=\"bank\"><figure class=\"ffm-card-media\"><img decoding=\"async\" src=\"https:\/\/www.fitness-flohmarkt.ch\/wp-content\/uploads\/F-83197_ATX-Flat-Bench-Compact-Flachbank_0-20250314-101210-1.png\" alt=\"ATX Flat Bench Compact with a fixed back pad\" width=\"600\" height=\"600\" loading=\"lazy\"><\/figure><div class=\"ffm-card-body\"><span class=\"ffm-badge\">Also for your other weight training<\/span><h3>ATX Flat Bench Compact | Flat Bench<\/h3><ul class=\"ffm-specs\"><li>CHF 175.\u2013<\/li><li>110 \u00d7 45 \u00d7 45 cm<\/li><li>17 kg<\/li><\/ul><p>A fixed flat bench makes sense if you also need it for dumbbell and bench exercises. The Compact has rubber feet and a 5 cm pad. For hip thrusts, its fixed 45 cm height remains the key consideration: if the support does not fit your body and movement, the bench\u2019s load rating does not make it the right option.<\/p><p class=\"ffm-ideal\"><strong>Ideal for:<\/strong> a versatile home gym, provided the support height suits you. If you already have a suitable bench, you do not need a second one for this purpose.<\/p><a class=\"ffm-btn\" href=\"https:\/\/www.fitness-flohmarkt.ch\/en\/product-2\/atx-flat-bench-compact-flat-bench\/\">View the Flat Bench Compact<\/a><\/div><\/div>\n<div class=\"ffm-card\" id=\"foam\"><figure class=\"ffm-card-media\"><img decoding=\"async\" src=\"https:\/\/www.fitness-flohmarkt.ch\/wp-content\/uploads\/atx-fob-100_01-20.webp\" alt=\"ATX Foam Bench as a compact padded multipurpose box\" width=\"600\" height=\"600\" loading=\"lazy\"><\/figure><div class=\"ffm-card-body\"><span class=\"ffm-badge\">Compact and versatile<\/span><h3>ATX Foam Bench | Foam Multibox<\/h3><ul class=\"ffm-specs\"><li>CHF 249.\u2013<\/li><li>100 \u00d7 30 \u00d7 40 cm<\/li><li>17 kg<\/li><\/ul><p>The Foam Bench product description explicitly includes barbell hip thrusts. Its firm foam body also works as a training bench and box. You are buying a versatile support rather than another steel frame. It does not, however, have a connected footplate or a guided loading system.<\/p><p class=\"ffm-ideal\"><strong>Ideal for:<\/strong> limited space and multiple uses. The stated maximum load is 200 kg; clarify the exact use and load limit before using higher loads.<\/p><a class=\"ffm-btn ffm-btn-primary\" href=\"https:\/\/www.fitness-flohmarkt.ch\/en\/product-2\/atx-foam-bench-foam-multibox\/\">View the Foam Bench and details<\/a><\/div><\/div>\n<div class=\"ffm-card\" id=\"thruster\"><figure class=\"ffm-card-media\"><img decoding=\"async\" src=\"https:\/\/www.fitness-flohmarkt.ch\/wp-content\/uploads\/atx-hip-600_01-20251006-125643.webp\" alt=\"ATX Hip Thruster 600 with footplate and back pad\" width=\"600\" height=\"600\" loading=\"lazy\"><\/figure><div class=\"ffm-card-body\"><span class=\"ffm-badge\">For regular hip thrust training<\/span><h3>ATX Hip Thruster 600 | Glute Trainer<\/h3><ul class=\"ffm-specs\"><li>CHF 345.\u2013<\/li><li>143 \u00d7 91 \u00d7 42 cm<\/li><li>Transport rollers<\/li><\/ul><p>The footplate and back pad share one frame. You also get an 80 mm back pad, band pegs and upright storage. The benefit is a repeatable setup: you do not need to arrange the bench and foot position as separate elements every time.<\/p><p>The honest limitation: the Hip Thruster 600 is not a machine with a guided lever or weight stack. The barbell version needs a separate bar, plates, collars and hip pad. The frame is not adjustable; the shop lists a maximum load of 250 kg.<\/p><p class=\"ffm-ideal\"><strong>Ideal for:<\/strong> a home gym where hip thrusts are a regular exercise and the fixed geometry suits the users.<\/p><a class=\"ffm-btn ffm-btn-primary\" href=\"https:\/\/www.fitness-flohmarkt.ch\/en\/product-2\/atx-hip-thruster-600-glute-trainer\/\">View the Hip Thruster 600 in detail<\/a><\/div><\/div>\n<\/section>\n<section class=\"ffm-section\"><p class=\"ffm-eyebrow\">Before ordering<\/p><h2>Bench height and space: what should you measure?<\/h2>\n<p><strong>Check the effective support height.<\/strong> It needs to suit your body and foot position. A support that appears lower is not automatically better, and the overall height of equipment with a footplate is not directly comparable with a bench on the floor. Test the setup without added weight first: your upper back should rest securely and you should be able to extend your hips under control without compensating by arching your lower back.<\/p>\n<p><strong>Include the barbell in your measurements.<\/strong> The linked Olympic bar is 220 cm long. Even if the box measures only 100 cm across, you need space at the sides for the bar and for loading plates. Also allow movement space in front of the support and clear access to get in and out. Mark this area on the floor before ordering.<\/p>\n<p><strong>Check the floor and setup changes.<\/strong> The support should neither slide nor wobble. A suitable mat protects the floor, but does not make an unstable setup stable. For choosing the surface, see our <a href=\"https:\/\/www.fitness-flohmarkt.ch\/en\/floor-protection-mats-guide\/\">floor protection mat guide<\/a>. For general bench selection, our <a href=\"https:\/\/www.fitness-flohmarkt.ch\/en\/weight-bench-guide\/\">Weight bench guide<\/a> compares the different designs.<\/p>\n<\/section>\n<section class=\"ffm-section\" id=\"kosten\"><p class=\"ffm-eyebrow\">Budget<\/p><h2>What does a hip thrust setup really cost?<\/h2>\n<p>CHF 175.\u2013, CHF 249.\u2013 and CHF 345.\u2013 are the prices of the respective supports, not complete barbell setups. If you already own a bar and plates, that can be your cost advantage. If you are buying everything new, add the following items:<\/p>\n<div class=\"ffm-table-wrap\"><table><thead><tr><th>Component<\/th><th>Price \/ selection<\/th><th>What matters<\/th><\/tr><\/thead><tbody>\n<tr><td><a href=\"https:\/\/www.fitness-flohmarkt.ch\/en\/product-2\/barbell-bar-olympia-20-kg\/\">Olympic barbell, 20 kg<\/a><\/td><td>CHF 150.\u2013<\/td><td>220 cm long; 50 mm sleeves. The bar\u2019s own weight needs to suit your starting level.<\/td><\/tr>\n<tr><td><a href=\"https:\/\/www.fitness-flohmarkt.ch\/en\/product-2\/bumper-plates-fully-rubberized-black\/\">Bumper plates, black<\/a><\/td><td>From CHF 25.\u2013 per plate<\/td><td>Matching plates on both sides; budget for the complete pair you want.<\/td><\/tr>\n<tr><td><a href=\"https:\/\/www.fitness-flohmarkt.ch\/en\/product-2\/lock-jaw-barbell-collar-fasteners-50mm\/\">Lock-Jaw collars, 50 mm<\/a><\/td><td>CHF 10.\u2013 per pair<\/td><td>Choose collars that match the bar\u2019s sleeve diameter.<\/td><\/tr>\n<tr><td>Suitable hip pad<\/td><td>Allow extra for this<\/td><td>Adequate pressure distribution and a secure fit. Not every neck pad is automatically suitable for the hips.<\/td><\/tr>\n<tr><td>Floor protection and shipping<\/td><td>Depends on the selection and order<\/td><td>Include these in your budget; distinguish the item price from the complete order cost.<\/td><\/tr>\n<\/tbody><\/table><\/div>\n<p>As a simple planning calculation, the support plus the listed bar and a pair of collars come to CHF 335.\u2013 with the Flat Bench, CHF 409.\u2013 with the Foam Bench or CHF 505.\u2013 with the Hip Thruster. <strong>Plates, a suitable hip pad, floor protection and shipping are still extra.<\/strong> This is a planning subtotal, not a training load recommendation or a bundle offer. Prices as of 27.10.2026; each product page shows the current price and what is included.<\/p>\n<\/section>\n<section class=\"ffm-section\"><p class=\"ffm-eyebrow\">Our assessment<\/p><h2>When is dedicated hip thrust equipment worthwhile?<\/h2>\n<div class=\"ffm-profiles\"><div class=\"ffm-profile\"><h3>You train at home occasionally<\/h3><p>Assess your existing bench first. If it fits and you do not mind setting it up, another frame will not automatically improve your results. If you lack a versatile support, the Foam Bench is a specific option.<\/p><\/div><div class=\"ffm-profile\"><h3>Hip thrusts are a regular part of your plan<\/h3><p>Then consider the Hip Thruster 600: connected supports and upright storage can make everyday use easier. The extra cost pays for the setup and features, with no promise of faster muscle growth.<\/p><\/div><\/div>\n<p>A miniband around the knees adds something different from a load over the hips. It does not turn a light floor exercise into an equivalent heavy barbell setup. A Reverse Hyper also uses a different arrangement: you move your legs relative to your supported torso. If you are choosing between these devices, read our <a href=\"https:\/\/www.fitness-flohmarkt.ch\/en\/reverse-hyper\/\">Reverse Hyper guide<\/a>.<\/p>\n<\/section>\n<section class=\"ffm-section\"><p class=\"ffm-eyebrow\">Frequently Asked Questions<\/p><h2>FAQ: hip thrusts at home<\/h2>\n<details class=\"ffm-faq\"><summary>Can I do hip thrusts at home without a bench?<\/summary><p>You can start with a glute bridge on the floor. A hip thrust with an elevated back needs a suitable, stable support. A sofa or an improvised platform is not automatically suitable.<\/p><\/details>\n<details class=\"ffm-faq\"><summary>What bench height is right for hip thrusts?<\/summary><p>There is no height that fits everyone. Your proportions, upper back support and foot position matter. Check the position without added weight. The Flat Bench Compact is 45 cm high; the Foam Bench is 40 cm high in its usual orientation.<\/p><\/details>\n<details class=\"ffm-faq\"><summary>Is the ATX Hip Thruster 600 a complete hip thrust machine?<\/summary><p>It connects a back pad and footplate and has band pegs. It has no guided load or weight stack. For barbell hip thrusts, you buy the bar, plates, collars and a suitable hip pad separately.<\/p><\/details>\n<details class=\"ffm-faq\"><summary>Is a weight bench enough for hip thrusts?<\/summary><p>Yes, if the support height, padded edge and stability suit your setup. A general load rating alone does not establish suitability for this specific exercise. If unsure, clarify the application before buying.<\/p><\/details>\n<details class=\"ffm-faq\"><summary>How much space do I need at home?<\/summary><p>Allow for the support footprint, movement space in front and the full barbell plus loading space. The linked Olympic bar is 220 cm long. Equipment dimensions alone are therefore not enough to plan the room.<\/p><\/details>\n<details class=\"ffm-faq\"><summary>Do I need to buy a 20 kg barbell straight away?<\/summary><p>No. The bar in the cost comparison is a calculation example. If its own weight is too much for you, choose a lighter suitable option or begin without added weight. The purchase should match your current training.<\/p><\/details>\n<\/section>\n<div class=\"ffm-cta\"><h2>Which option fits your home gym?<\/h2><p>Limited space and several exercises: look at the Foam Bench. Hip thrusts as a regular focus: check the Hip Thruster 600\u2019s dimensions and features. If you already have a suitable bench, start with your existing equipment.<\/p><a class=\"ffm-btn ffm-btn-primary\" href=\"https:\/\/www.fitness-flohmarkt.ch\/en\/product-2\/atx-foam-bench-foam-multibox\/\">View the Foam Bench<\/a> <a class=\"ffm-btn\" href=\"https:\/\/www.fitness-flohmarkt.ch\/en\/product-2\/atx-hip-thruster-600-glute-trainer\/\">View the Hip Thruster 600<\/a><\/div>\n<div class=\"ffm-author\"><p class=\"ffm-box-label\">About the author<\/p><p>Dominic Bertschin is Head of Marketing at Fitness-Flohmarkt in Liestal. He reads what customers ask and report back after their purchase every day, and writes the guide articles just the way he would have liked to read them himself before placing an order.<\/p><\/div>\n<p>Equipment information is based on the linked product pages. For context on supports and setup: <a href=\"https:\/\/bretcontreras.com\/hip-thrust-wiki-page\/\" target=\"_blank\" rel=\"noopener\">Hip Thrust Wiki by Bret Contreras<\/a>. The recommendations refer to our own product range.<\/p>\n\n<\/div>","protected":false},"excerpt":{"rendered":"<p>Fitness-Flohmarkt \u00b7 Ratgeber Hip Thrust zuhause: Langhantel, Bank oder Hip-Thrust-Ger\u00e4t? F\u00fcr Hip Thrusts brauchst du nicht automatisch eine grosse Maschine. Entscheidend ist, ob die Auflage zu dir passt und wie oft du den Aufbau wieder wegr\u00e4umen musst. Hier findest du drei L\u00f6sungen aus unserem Sortiment \u2013 mit ihren Grenzen und den Kosten, die zus\u00e4tzlich anfallen. [&hellip;]<\/p>\n","protected":false},"author":17807,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_acf_changed":false,"_gspb_post_css":"","footnotes":""},"class_list":["post-9084013","page","type-page","status-publish","hentry"],"blocksy_meta":{"has_hero_section":"disabled","styles_descriptor":{"styles":{"desktop":"","tablet":"","mobile":""},"google_fonts":[],"version":7}},"acf":[],"_links":{"self":[{"href":"https:\/\/www.fitness-flohmarkt.ch\/en\/wp-json\/wp\/v2\/pages\/9084013","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.fitness-flohmarkt.ch\/en\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/www.fitness-flohmarkt.ch\/en\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/www.fitness-flohmarkt.ch\/en\/wp-json\/wp\/v2\/users\/17807"}],"replies":[{"embeddable":true,"href":"https:\/\/www.fitness-flohmarkt.ch\/en\/wp-json\/wp\/v2\/comments?post=9084013"}],"version-history":[{"count":1,"href":"https:\/\/www.fitness-flohmarkt.ch\/en\/wp-json\/wp\/v2\/pages\/9084013\/revisions"}],"predecessor-version":[{"id":9084014,"href":"https:\/\/www.fitness-flohmarkt.ch\/en\/wp-json\/wp\/v2\/pages\/9084013\/revisions\/9084014"}],"wp:attachment":[{"href":"https:\/\/www.fitness-flohmarkt.ch\/en\/wp-json\/wp\/v2\/media?parent=9084013"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}