Shoulders And Feet Elevated Hip Thrust

How To Do A Shoulders And Feet Elevated Hip Thrust Exercise Demonstration Video and Guide

The Shoulders and Feet Elevated Hip Thrust is one of the most advanced bodyweight progressions of the hip thrust, as it provides the greatest range of motion to contract and activate the glutes.

To get started:

1. Place two equally elevated benches approximately 2-3 feet apart from each other.
2. Place your upper mid back and shoulders on a stable bench with your arms extended to the sides, or with your elbows bent at a 90 degree angle and pressed into the bench, with your feet elevated on the other bench, with your knees bent at a 90 degree angle.
3. Raise and extend your hips to create a straight line from your knees to your shoulders by pressing your feet into the bench, while keeping your core contracted.
4. By pressing your heels into the bench, you incorporate more hamstrings, by pressing your toes into the bench you target more calves.
5. To make this hip thrust more advanced, tuck one knee towards your chest as your press off with the other foot.
6. Pause and squeeze your glutes hard.
7. Under control, slowly lower your glutes back towards the floor, and repeat without touching the floor.

Beginner Variation

• Feet Elevated Hip Thrust

Advanced Variation

• Machine Hip Thrust

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