Elevated Two Legs Hip Thrust exercise animation (Mujer)

Elevated Two Legs Hip Thrust

Músculo objetivo
—
Equipamiento
Body weight
Parte del cuerpo
Hips
Tipo
Strength

The elevated two legs hip thrust is a bodyweight exercise that trains the hip musculature — primarily the glutes, with the hamstrings assisting. With your upper back on a bench and your feet raised on a second surface, the longer range of motion makes the hips work harder than a floor-based thrust, building hip extension strength and lower-body stability.

Cómo hacer el Elevated Two Legs Hip Thrust

  1. 1Set up a bench or sturdy box for your shoulders and a second raised surface (a step or low platform) for your feet.
  2. 2Sit on the floor with your upper back resting against the bench and place both heels on the raised surface in front of you.
  3. 3Position your feet hip-width apart and brace your core so your spine stays neutral.
  4. 4Drive through both heels and squeeze your glutes to lift your hips toward the ceiling.
  5. 5Raise your hips until your torso and thighs form a straight line, keeping your chin slightly tucked and ribs down.
  6. 6Pause briefly at the top and hold a hard glute contraction without overarching your lower back.
  7. 7Lower your hips under control until they nearly touch the floor, keeping tension in the hips.
  8. 8Complete your reps, then lower your hips fully to the floor and step off the platforms.

Consejos de técnica

  • Push through your heels rather than your toes to keep the work in your glutes and hamstrings.
  • Keep your chin tucked and look forward so your hips, not your lower back, drive the movement.
  • Move slowly and control the lowering phase to keep tension on the hip muscles throughout each rep.
  • Make sure both the bench and the foot platform are stable before loading your full bodyweight onto them.

Errores comunes

  • Overarching the lower back at the top instead of squeezing the glutes, which shifts strain onto the spine.
  • Pushing through the toes rather than the heels, which takes tension off the hips and reduces glute activation.
  • Rushing the reps and bouncing out of the bottom, which removes muscular tension and wastes the movement.
  • Letting the knees cave inward as you lift, which reduces stability and stresses the knee joint.

Preguntas frecuentes

What muscles does the elevated two legs hip thrust work?

It trains the hip musculature, working the glutes as the main driver of hip extension with the hamstrings assisting. Elevating both the shoulders and feet increases the range of motion compared with a floor version.

Why elevate both the shoulders and the feet?

Raising your upper back and your feet lets your hips drop lower at the bottom, increasing the range of motion. That makes the hip muscles work harder through a fuller stretch and contraction.

Is the elevated two legs hip thrust good for beginners?

Yes. It uses only your bodyweight, so you can learn the hip-extension pattern safely. Start with a lower foot platform and shorter range, then progress as your control and strength improve.

How many sets and reps should I do?

For a bodyweight movement, 3–4 sets of 12–20 reps is a sensible default. Focus on a strong glute squeeze at the top of each rep rather than rushing through the range.

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