elevated hip thrusts

bum exercises

The elevated hip thrust is a hip thrust performed with your feet elevated on either a step or a bench.

This is an excellent glute builder, so why not add the elevated hip thrust to your routine today.

How to perform elevated hip thrusts

To begin with, you’ll need a barbell and a step or bench. You may also want to get yourself a flexible mat and/or a bar pad for comfort.

Start laying back on the floor with your feet raised on the step or bench. You can position either the flat of your foot on the bench, or just your heels – whatever you’re most comfortable with.

Once you are comfortable with your position; place the barbell across your lap, resting it just above your hips.

From there; brace your core and drive the weight up through your hips in a single controlled and explosive movement. Squeeze your glutes at the top, before lowering your hips back down to start position.

Go for reps.

Use a pad or a flexible mat if the barbell position is uncomfortable.

Elevated hip thrusts: Common mistakes to avoid

Be sure to keep your core tight throughout to avoid putting unnecessary pressure on your lower back.

It should be noted that if you are performing your elevated hip thrusts with incorrect form, it is likely that you will poorly engage the intended muscle groups, which in turn will hinder your gains and/or result in injury.

Always keep the muscle you intend to work in mind when you are performing the exercise, this is the ideal way to ensure targeted results.

Reps and sets

In addition to your elevated hip thrusts, you should also consider your overall bigger picture. How many reps and sets you perform with each exercise depends entirely on where you are physically and of course, your desired outcomes.

Beginners should keep it simple; 3-4 sets of 8-12 reps is an ideal starting point. For the purpose of laying a solid foundation to build upon; don’t over complicate things. The most important thing is to get started, the rest will come with experience.

On the other hand, more advanced lifters should consider their current strength and goals first. From there; you can choose the appropriate rep/set range to work with.