StrengthIntermediateQuadricepsHamstringsGlutes
Movement atlas
Elevated hip thrust
Hip thrust surélevé
Quick read
- Category
- Strength
- Difficulty
- Intermediate
- Muscles
- Quadriceps, Hamstrings
- Equipment
- Bodyweight, Bench
Description
With your upper back on a bench or couch edge and feet on the floor, drive through heels to lift hips.
From reference to session
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Instructions
- 1Rest the lower shoulder blades against a stable bench with feet flat, hip-width apart, and knees bent.
- 2Tuck the chin slightly, brace the abs, and drive through the heels to raise the hips.
- 3Finish with the hips extended and shins nearly vertical, squeeze the glutes, then lower the hips under control.
Common Mistakes
- Overarching the lower back instead of finishing the movement with the glutes.
- Placing the feet too close or too far away and losing nearly vertical shins at the top.
- Using an unstable support or driving mainly through the toes.
Tips
- Rest the lower shoulder blades against a stable bench with feet flat, hip-width apart, and knees bent.
- Tuck the chin slightly, brace the abs, and drive through the heels to raise the hips.
- Finish with the hips extended and shins nearly vertical, squeeze the glutes, then lower the hips under control.
Equipment
BodyweightBench
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