Bodyweight Half Elevated Hip One & a Thrust
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
Setup
Place a sturdy exercise bench, box, or wedge behind you.
Sit on the floor with your upper back supported against the raised surface. Your shoulder blades should be just above the edge (avoid placing your neck on the edge).
Knees should be bent with feet flat on the floor, about hip-width apart and positioned so your shins are roughly vertical at the top of the movement.
Movement
Drive through your heels to lift your hips toward the ceiling until your body forms a straight line from your knees to your shoulders.
Maintain a neutral spine throughout the movement, bracing your core and avoiding excessive arching in the lower back.
Squeeze your glutes hard at the top of the motion for a second.
Lower your hips back down in a controlled manner, returning to the starting position without resting completely on the floor, and repeat.