Feet Elevated Hip Thrust

A glute-focused compound exercise performed on a bench where the feet are elevated, increasing the range of motion and glute activation compared to standard hip thrusts.

Instructions

1. Position a bench behind you and sit with your back firmly against the bench.
2. Place your feet on an elevated surface (another bench, box, or low platform) approximately hip-width apart, with your heels on the edge of the surface.
3. Bend your knees to 90 degrees or slightly less; your hips should be on or just above the ground.
4. Place your hands across your chest or on your hips for balance; this is your starting position.
5. Drive through your feet to extend your hips upward, lifting your glutes and lower back off the ground.
6. Continue driving upward until your body forms a straight line from your knees through your hips to your shoulders.
7. Pause briefly at the top position, squeezing your glutes maximally.
8. Lower your hips back to the starting position in a controlled manner.
9. Repeat for your desired number of repetitions.

Tips

• The elevated feet increase the range of motion compared to standard hip thrusts, providing greater glute stretch and activation.
• This variation is significantly more challenging than standard hip thrusts; start with bodyweight to assess difficulty.
• Drive through your feet; this exercise is not about arm engagement or bench contact.
• Squeeze your glutes maximally at the top position to ensure complete activation.
• Keep your chin neutral and your core engaged throughout the movement.
• For additional resistance, hold a dumbbell or weight plate across your hips (single-sided for stability challenge).
• This exercise is excellent for addressing weak glutes and improving hip extension strength.
• Pair with squat variations for comprehensive lower body development.
• Ensure the elevated surface is stable and secure before performing the exercise.