Elevated Two Legs Hip Thrust
The bodyweight hip thrust with both heels up on a step; the hips travel lower and the hamstrings help more than with the feet on the floor.
How to do it
Setup
Upper back on a bench, both heels on a step in front, feet hip-width.
Steps
- Press both heels into the step and raise the hips to a straight line.
- Squeeze the glutes at the top for a beat.
- Let the hips sink below the bench, then drive again.
Common mistakes
Step too far away: set it so the knees bend near 90° at the top. Toes pushing instead of the heels: lift the toes if you must. Short reps at the bottom: the extra depth is the point of the step.
Breathing
Exhale driving up, inhale lowering.
