Elevated Two Legs Hip Thrust
Elevated Two Legs Hip Thrust Exercise Description
The Elevated Two Legs Hip Thrust is a bilateral, shoulders-elevated hip extension exercise performed with body weight. With the upper back anchored on a stable bench or box and feet planted on the floor, you drive the hips upward to achieve full hip extension while maintaining a neutral spine. Primary emphasis is on the gluteus maximus, with assistance from the hamstrings and adductor magnus; the gluteus medius/minimus help keep the knees tracking in line, and the trunk musculature stabilizes the pelvis and ribcage. Elevating the torso increases the available range of motion compared with a floor bridge, allowing a strong end-range glute contraction without relying on lumbar extension. This variation reinforces sound hip-hinge mechanics and controlled pelvic positioning through the full arc of extension.
- Muscle Groups: Glutes, Hips
- Target Muscles: Gluteus Maximus
- Assisting Muscles: Adductor Magnus, Biceps Femoris - Long Head, Semimembranosus, Semitendinosus
- Stabilizing Muscles: Gluteus Medius, Gluteus Minimus, Multifidus, Rectus Abdominis, Transversus Abdominis
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Hinge
- Exercise Type: Strength
- Functional Grouping: Hip Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Glutes
- Movement Direction: Vertical
- Muscle Position: Posterior
- Gender: Female
How To Do The Elevated Two Legs Hip Thrust Exercise
‘- Sit on the floor with a sturdy bench directly behind you.
– Place your upper back (around the bottom of the shoulder blades) on the bench edge.
– Set feet flat, hip-width apart; toes forward or slightly turned out as comfortable.
– Position heels so shins are vertical at the top position.
– Tuck your chin slightly and keep your gaze forward to avoid overextending the neck.
– Brace your abdomen and set a slight posterior pelvic tilt (ribs down).
– Drive through the midfoot/heels and extend the hips until your torso is parallel to the floor.
– At the top: pelvis neutral, ribs down, glutes firmly contracted; avoid arching the lower back.
– Keep knees tracking over the second toes; do not let them cave inward.
– Lower under control by hinging at the hips until your hips descend just below bench height, maintaining tension.
– Place hands lightly on the bench or across the hips for balance; keep even pressure through both feet.
Elevated Two Legs Hip Thrust Tips
‘- Place your upper back on the bench edge around the bottom of your shoulder blades.
– Set your feet flat, hip-width apart, with toes forward or only slightly turned out as comfortable.
– Position your heels so your shins are vertical at the top of the movement.
– Tuck your chin slightly and keep your gaze forward to avoid overextending your neck.
– Brace your abdomen and set a slight posterior pelvic tilt with your ribs down before lifting.
– Drive through your midfoot and heels as you extend your hips.
– Lift until your torso is parallel to the floor, with a neutral pelvis and ribs down.
– Firmly contract your glutes at the top and avoid arching your lower back.
– Keep your knees tracking over your second toes and do not let them cave inward.
– Lower under control by hinging at the hips until they descend just below bench height, maintaining tension and even pressure through both feet.
Elevated Two Legs Hip Thrust Beginner Introduction
The Elevated Two Legs Hip Thrust is a bodyweight hip-extension drill performed with the shoulders resting on a sturdy bench or box and both feet grounded. Because the torso is raised while the feet stay on the floor, the hips can sink lower and then lift higher than in a floor bridge, giving the glutes a longer working path and a strong squeeze at the top without relying on the lower back to finish the movement.
This exercise centers on the glutes, with extra help from the back of the thighs and the inner thighs. The outer glutes assist in keeping the knees lined up over the feet, while the core works to steady the hips and ribcage so the spine remains comfortably aligned. The motion resembles a controlled hinge at the hips rather than a backbend, making it a useful option for practicing smooth, powerful hip drive and steady pelvic control through the whole lift.