heel-elevated-hip-thrust
Sit on the floor with your upper back against a stable surface (e.g., couch, low bench) just below your shoulder blades. Bend your knees, placing your feet flat on the floor hip-width apart, about a foot away from your glutes.
- Equipment
- Equipment
- Difficulty
- Intermediate
- Focus Area
- Glutes
- Injury risk
- Low
Primary muscles
- gluteus maximus
Secondary muscles
- hamstrings
- erector spinae
- rectus abdominis
Target muscles
- glutes
- hamstrings
- abs
How to perform
- 1
Sit on the floor with your upper back against a stable surface (e.g., couch, low bench) just below your shoulder blades.
- 2
Bend your knees, placing your feet flat on the floor hip-width apart, about a foot away from your glutes.
- 3
Position your feet so that your shins will be vertical at the top of the movement, and actively drive your weight through your heels, potentially lifting your toes slightly.
- 4
Engage your core and glutes, then drive through your heels to lift your hips off the floor towards the ceiling.
- 5
Continue lifting until your body forms a straight line from your knees to your shoulders, squeezing your glutes powerfully at the peak.
- 6
Hold briefly, then slowly lower your hips back down with control, stopping just before your glutes touch the floor to maintain tension.
Safety & form
Train smart. Read these notes before adding heavy load.
