Bodyweight Elevated Hip Heel Thrust
Build a stronger, sculpted lower body with the Bodyweight Elevated Hip Heel Thrust! Target your glutes and hamstrings effectively. No equipment needed!
The Bodyweight Elevated Hip Heel 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
Bodyweight Elevated Hip Heel Thrust Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Spinal Erectors (erector spinae); Deep Core (transverse abdominis)
Bodyweight Elevated Hip Heel Thrust Variations and Alternatives
How to do the Bodyweight Elevated Hip Heel Thrust
Position setup: Sit on the ground with your upper back against the edge of a bench. Extend your legs and place your feet flat on another elevated surface, like another bench or a step, keeping them hip-width apart.
Hip Drive: Drive through your heels and press your hips upwards, thrusting until your body forms a straight line from your shoulders to your knees.
Glute Squeeze: Squeeze your glutes at the top of the movement for a second before you start the descent.
Lowering down: Lower your hips back down to the starting position in a controlled manner.
Repeating: Perform the desired number of repetitions and sets.
Safety Tips: Ensure all surfaces are stable and secure. Engage your core throughout the movement and avoid overextending your back. Control the movement to prevent momentum-based injuries. Add weights only if proper form and control are maintained.
---
Bodyweight Elevated Hip Heel Thrust FAQs
What muscles does the Bodyweight Elevated Hip Heel Thrust work?
The Bodyweight Elevated Hip Heel 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 Bodyweight Elevated Hip Heel Thrust?
Exercise bench or box.
Is the Bodyweight 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 Bodyweight Elevated Hip Heel Thrust go on?
It belongs on leg day in a push/pull/legs routine.
What are some Bodyweight Elevated Hip Heel Thrust variations and alternatives?
Similar exercises include the Barbell Elevated Hip Heel Thrust, Barbell Single-Leg Elevated Hip Heel Thrust, Elevated-Heel Squat and Celebratory Hip Thrust.
Training calculators
Work out the numbers behind your training before your next session.