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!
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
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.
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