Elevated Two Legs Hip Thrust Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Body weight
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Hamstrings, Quadriceps
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Hip Thrust, Bench Hip Thrust
Visualised Target Muscle Groups
Front
Back
How to: Elevated Two Legs Hip Thrust
- Sit on the ground with your upper back resting against a bench.
- Place your feet flat on the floor, shoulder-width apart.
- Push through your heels and lift your hips towards the ceiling.
- Hold at the top for a moment, squeezing your glutes.
- Lower back down and repeat for the desired number of repetitions.
Common Mistakes
- Arching your back excessively during the thrust.
- Not fully extending the hips at the top of the movement.
- Using momentum instead of muscle engagement.
Modifications
- Perform the exercise with both feet on the ground for stability.
- Reduce range of motion if flexibility is limited.
Tips
- Keep your shoulders against the bench and feet flat on the floor.
- Engage your core while lifting your hips to avoid back strain.
- Focus on squeezing the glutes at the top of the movement.
Tags
glutes
hamstrings
strength
lower body
body weight
hip thrust
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