Elevated Hip Leg Thrust
Build a better booty! Elevate your hip thrust & target your glutes like never before. Get stronger with every rep.
The Elevated Hip Leg Thrust is a compound exercise that mainly works the glutes & hips and hamstrings, with help from the lower back and core. You'll need: exercise bench or box.
Required Equipment
Elevated Hip Leg Thrust Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Spinal Erectors (erector spinae); Deep Core (transverse abdominis)
Elevated Hip Leg Thrust Variations and Alternatives
How to do the Elevated Hip Leg Thrust
A box or step (for elevating feet)
1. Positioning:
Sit on the ground with your upper back against the bench.
Place your feet on the elevated box or step in front of you.
Your knees should be bent at about a 90-degree angle, and your feet should be flat on the box.
Starting Position:
Keep your head and neck in a neutral position, looking straight ahead.
Your arms can rest on the bench for support or be placed on your hips.
Movement:
Engage your core and squeeze your glutes to lift your hips off the ground.
Push through your heels on the elevated surface to drive your hips upward.
Keep your feet and shoulders in contact with the bench and box.
Lift until your body forms a straight line from your shoulders to your knees.
Hold the top position for a second, squeezing your glutes.
Returning to Start:
Slowly lower your hips back down towards the ground, maintaining control.
Do not let your back sag; keep your core engaged.
Return to the starting position with your hips just above the ground, ready for the next rep.
Repetitions:
Aim for 10 to 15 repetitions, taking breaks as needed.
Tips:
Focus on moving with control rather than speed.
Ensure your knees don't cave in as you thrust; keep them aligned with your toes.
As you progress, you can add weight (like a barbell or dumbbell) across your hips for added resistance.
Elevated Hip Leg Thrust FAQs
What muscles does the Elevated Hip Leg Thrust work?
The Elevated Hip Leg Thrust mainly works the glutes & hips and hamstrings, with help from the lower back and core. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Elevated Hip Leg Thrust?
Exercise bench or box.
Is the Elevated Hip Leg 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 Elevated Hip Leg Thrust go on?
It belongs on leg day in a push/pull/legs routine.
What are some Elevated Hip Leg Thrust variations and alternatives?
Similar exercises include the Assisted Hyperextension, Barbell Elevated Hip Heel Thrust, Barbell Single-Leg Elevated Hip Heel Thrust and Celebratory Hip Thrust.
Training calculators
Work out the numbers behind your training before your next session.