Bodyweight Half Elevated Hip One & a Thrust
The Bodyweight Half Elevated Hip One & a Thrust mainly works the glutes & hips, with help from the hamstrings, lower back and core. You'll need: exercise bench.
Required Equipment
Bodyweight Half Elevated Hip One & a Thrust Muscles Worked
Primary
Glutes (gluteus maximus)
Secondary
Hamstrings; Spinal Erectors (erector spinae); Abdominals (rectus abdominis)
How to do the Bodyweight Half Elevated Hip One & a Thrust
Setup
Place a sturdy exercise bench, box, or wedge behind you.
Sit on the floor with your upper back supported against the raised surface. Your shoulder blades should be just above the edge (avoid placing your neck on the edge).
Knees should be bent with feet flat on the floor, about hip-width apart and positioned so your shins are roughly vertical at the top of the movement.
Movement
Drive through your heels to lift your hips toward the ceiling until your body forms a straight line from your knees to your shoulders.
Maintain a neutral spine throughout the movement, bracing your core and avoiding excessive arching in the lower back.
Squeeze your glutes hard at the top of the motion for a second.
Lower your hips back down in a controlled manner, returning to the starting position without resting completely on the floor, and repeat.
Bodyweight Half Elevated Hip One & a Thrust FAQs
What muscles does the Bodyweight Half Elevated Hip One & a Thrust work?
The Bodyweight Half Elevated Hip One & a Thrust mainly works the glutes & hips, with help from the hamstrings, lower back and core. The main muscles are the gluteus maximus.
What equipment do you need for the Bodyweight Half Elevated Hip One & a Thrust?
Exercise bench.
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