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Barbell Elevated Hip Heel Thrust

Build a stronger, sculpted lower body! The Barbell Elevated Hip Heel Thrust targets your glutes and hamstrings for maximum results.

The Barbell Elevated Hip Heel Thrust is a compound exercise that mainly works the glutes & hips and hamstrings, with help from the quads, lower back and core. You'll need: barbell or exercise bench or weight plates.

Barbell Elevated Hip Heel Thrust demo video 2
Barbell Elevated Hip Heel Thrust demo video 3
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Required Equipment

Barbell
Barbell
Exercise Bench
Exercise Bench
Weight Plates
Weight Plates

Barbell Elevated Hip Heel Thrust Muscles Worked

Primary

Glutes (gluteus maximus); Hamstrings

Secondary

Quads (quadriceps femoris); Spinal Erectors (erector spinae); Deep Core (transverse abdominis)

Barbell Elevated Hip Heel Thrust Variations and Alternatives

How to do the Barbell Elevated Hip Heel Thrust

  1. Set up for the exercise by positioning a bench horizontally behind you. You will be resting your upper back on the bench.

  2. Sit on the ground with your legs extended, and roll a loaded barbell over your hips. Lean back so that your shoulder blades are near the top edge of the bench.

  3. Plant your feet flat on the floor about hip-width apart, and bend your knees to create approximately a 90-degree angle.

  4. Driving through your heels and engaging your core, lift your hips vertically. Squeeze your glutes firmly at the top of the movement, bracing your abdominals to avoid hyperextending your lower back. Your torso should be parallel to the ground in the top position, and your knees should be bent to 90 degrees. Ensure you have a smooth barbell pad or protection over your hips to prevent discomfort.

  5. Lower your hips back to the starting position, just above the floor, to complete one repetition.

  6. Perform the desired number of repetitions and sets.

During the exercise, please ensure that you maintain a neutral neck position and avoid using too much weight too quickly, as this can lead to form breakdown and potential injury. It is important to progressively overload with this exercise, as with any strength exercise, to ensure continual muscle development and strength gains.

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Barbell Elevated Hip Heel Thrust FAQs

What muscles does the Barbell Elevated Hip Heel Thrust work?

The Barbell Elevated Hip Heel Thrust mainly works the glutes & hips and hamstrings, with help from the quads, lower back and core. The main muscles are the gluteus maximus and hamstrings.

What equipment do you need for the Barbell Elevated Hip Heel Thrust?

Barbell or exercise bench or weight plates.

Is the Barbell Elevated Hip Heel Thrust a compound exercise?

Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.

What workout day should the Barbell Elevated Hip Heel Thrust go on?

It belongs on leg day in a push/pull/legs routine.

What are some Barbell Elevated Hip Heel Thrust variations and alternatives?

Similar exercises include the 45-Degree Hip & Glute Focused Extension, Barbell Hyperextension, Barbell Elevated-Heel Squat and Barbell Glute Bridge.

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