Staggered Elevated Hip Leg Thrust
Build a stronger, sculpted lower body! This staggered hip thrust variation targets your glutes and hamstrings for maximum results.
The Staggered 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.
Required Equipment
Staggered Elevated Hip Leg Thrust Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Spinal Erectors (erector spinae); Deep Core (transverse abdominis)
Staggered Elevated Hip Leg Thrust Variations and Alternatives
How to do the Staggered Elevated Hip Leg Thrust
Elevated Staggered Leg Hip Thrust
An elevated platform or step
Positioning
Start Position: Sit on the ground with your upper back against a bench. Your shoulder blades should be resting on the bench for support.
Feet Placement: Place your feet on the ground, ensuring your heels are close to your body. One foot will be elevated on the step or platform in front of you. This foot should be staggered, meaning it’s placed further from your hips than the other foot, which remains grounded.
Leg Position: Your elevated foot should be flat on the step, while the other foot should remain flat on the floor.
Movement Instructions
Engage Your Core: Tighten your core muscles and keep your chin tucked slightly to maintain a neutral spine.
Lift Your Hips: Push through your grounded foot while driving your hips upward. Your body should form a straight line from your shoulders to your knees at the top of the movement.
Squeeze at the Top: Hold the top position for a moment, squeezing your glutes tightly.
Lower Back Down: Slowly lower your hips back down to the starting position without letting your bottom touch the ground. Keep tension in your glutes and hamstrings.
Repeat: Perform the desired number of repetitions, then switch your feet and repeat the exercise with the other leg elevated.
Tips
Keep your knees in line with your toes during the movement.
Avoid arching your lower back. Instead, focus on using your glutes and hamstrings to lift your hips.
Start with body weight and progress to adding weight across your hips as you become more comfortable with the movement.
Staggered Elevated Hip Leg Thrust FAQs
What muscles does the Staggered Elevated Hip Leg Thrust work?
The Staggered 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 Staggered Elevated Hip Leg Thrust?
Exercise bench.
Is the Staggered 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 Staggered Elevated Hip Leg Thrust go on?
It belongs on leg day in a push/pull/legs routine.
What are some Staggered Elevated Hip Leg Thrust variations and alternatives?
Similar exercises include the Barbell Elevated Hip Heel Thrust, Barbell Single-Leg Elevated Hip Heel Thrust, Dumbbell Staggered Hip Thrust and Elevated Hip Leg Thrust.
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