How to do an Elevated Hip Bridge

Authored by Fitbod

About Elevated Hip Bridge

Sets Logged
744,109
Popularity Rank
165th
Difficulty
Beginner
Glutes Strength
96 mSCORE 5th
Equipment Required
  • Photo of Flat Bench
    Flat Bench
Primary Muscles
Secondary Muscles

Instructions: How To

This exercise is a variation on the more standard Hit Thrust. Like Hip Thrust, this is a compound, bodyweight movement that primarily targets the glutes. By elevating your feet on a bench, or other surface, you can increase your range of motion, which can lead to better muscle activation. This is a great variation for anyone looking to make their Hip Thrusts a bit more challenging.

  1. Lie flat on your back with your feet elevated onto step or plyo box, hip-width apart, and your knees bent to 90 degrees.
  2. Place your arms to your side with your palms on the ground.
  3. Slightly tilt your hips upward while placing tension in the abdomen to keep the back flush with the floor.
  4. Begin extending your hips by flexing your glutes until your hips are fully extended or there is a straight alignment from your knees to your shoulders.
  5. Control the movement as you descend your hips back to the ground.

Common Mistakes

  • Over Extending

    Don’t drive your hips as far as you can. This can increase your risk of injury, and doesn’t benefit the exercise itself. Drive your hips forward to a point where you feel good activation in your glutes, and hold that position.

Sets & Reps: How many to do

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    3
    sets
    9
    reps
    1 Set Max
    10
    reps
  • intermediate
    4
    sets
    10
    reps
    12
    reps
  • advanced
    4
    sets
    11
    reps
    14
    reps

Enter your stats to calculate your Sets & Reps