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Glutes · Intermediate

Body Weight Heels Elevated Single Leg Hip Thrust

Hip-focused drill targeting the glutes with steady pelvis control.

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Body Weight Heels Elevated Single Leg Hip Thrust demonstration

Exercise overview

Training details

GlutesHamstringsCore

Equipment

Bodyweight

Sets × reps

3 × 10 / side

Rest

1 min 15 sec

How to perform it

Step-by-step instructions

  1. 01Set your upper back on a bench and place one heel securely on a low raised support.
  2. 02Lift the nonworking leg, brace your trunk, and keep your ribs controlled.
  3. 03Drive through the elevated heel to raise your hips until the working glute is fully contracted.
  4. 04Keep your pelvis level and stop before your lower back overextends at the top.
  5. 05Lower your hips under control and complete the set before changing legs.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionSingle-Leg Hip ThrustRelated variationHip Thrust

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteTrap Bar DeadliftComparable substituteAxle Bar Hip ThrustComparable substituteSumo DeadliftComparable substituteSide PlankComparable substituteIsometric CrabComparable substituteBam Bams (Prone Bench Leg Arc)

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