Elevated Single-Leg Hip Thrust
The single-leg hip thrust with the working heel up on a step as well as the shoulders on a bench; the raised foot adds range and hamstring work.
How to do it
Setup
Upper back on a bench, one heel on a step in front, the other leg held straight up.
Steps
- Push the heel into the step and lift the hips to a straight line.
- Keep the raised leg still and the pelvis square.
- Sink the hips low, then drive again; switch legs after the set.
Common mistakes
Step sliding away: brace it against a wall or use a heavy box. Swinging the raised leg for momentum: it stays still. Pushing through the toes: the heel on the step does the work.
Breathing
Exhale driving, inhale lowering.
