Bodyweight Elevated Hip Thrust
The Bodyweight Elevated Hip Thrust mainly works the glutes & hips, with help from the hamstrings and core. You'll need: exercise bench.
Required Equipment
Bodyweight Elevated Hip Thrust Muscles Worked
Primary
Glutes (gluteus maximus)
Secondary
Hamstrings; Abdominals (rectus abdominis)
How to do the Bodyweight Elevated Hip Thrust
Setup
Place an exercise bench or sturdy elevated surface behind you. Sit on the floor with your back against the center of the bench.
Positioning
Lean back so your upper back (shoulder blades) rests comfortably against the edge of the bench.
Plant your feet firmly on the ground, hip-width apart, with your knees bent at approximately 90 degrees.
Place your hands on your hips or cross them across your chest for stability.
Movement
Drive: Engage your glutes to drive your hips upward, pushing through your heels.
Extend: Continue lifting your hips until your thighs and torso form a straight line at the top of the movement.
Squeeze: Pause briefly at the top and contract your glutes tightly.
Lower: With control, slowly lower your hips back toward the starting position without letting them touch the floor completely if you prefer continuous tension, or return to the ground for a reset.
Bodyweight Elevated Hip Thrust FAQs
What muscles does the Bodyweight Elevated Hip Thrust work?
The Bodyweight Elevated Hip Thrust mainly works the glutes & hips, with help from the hamstrings and core. The main muscles are the gluteus maximus.
What equipment do you need for the Bodyweight Elevated Hip Thrust?
Exercise bench.
What workout day should the Bodyweight Elevated Hip Thrust go on?
It belongs on leg day in a push/pull/legs routine.
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