Feet Elevated Hip Thrusts to Squeeze New Glute Gains.

Today, I’m here to present an exercise that will really boost your booty gains to new heights. I’m referring to the exercise that will make your glutes cry for mercy—in a nice way, of course—Feet Elevated Hip Thrusts.

If you’re anything like me, you’re constantly looking for new workout challenges. And let me assure you, Feet Elevated Hip Thrusts do not let you down. Although they might appear harmless enough, this exercise is not for the timid.

Continue reading if you want to improve your glute game. But if you’re happy with a subpar butt, you might as well go right away. Your loss

You wonder: “Why should you stay here?” Let me explain. One of the best exercises for your glutes are Feet Elevated Hip Thrusts.

Elevating your feet extends your range of motion and engages your glutes more than conventional hip thrusts do. Additionally, they offer a pleasant, albeit difficult, exercise alternative to change up your butt workout regimen.

I’ll walk you through every step you need to take to perfect feet elevated hip thrusts in this article.
I’ve got you covered on everything from good form and technique,
to the pros and cons of the feet elevated hip thrusts
and suggested exercise variations.

So gather your workout gear and prepare to experience the burn. Do this now!

Explanation of what Feet Elevated Hip Thrusts are

Feet Elevated Hip Thrusts are a type of strength-training exercise that primarily target the muscles of the glutes and hamstrings.

To perform the exercise, you lie on your back with your feet elevated on a bench, step, or other sturdy surface, and your knees bent.

You then drive your hips upwards, squeezing your glutes at the top of the movement, before slowly lowering your hips back down to the starting position.

The elevation of your feet increases the range of motion and activation of your glutes, making it a more challenging variation of the traditional hip thrust exercise.

Feet Elevated Hip Thrusts can be performed with just your bodyweight, or you can add weight with a barbell or dumbbell to make the exercise more challenging.

Benefits of incorporating Feet Elevated Hip Thrusts into your workout routine

Hip thrusts performed with the feet elevated work the glutes, hamstrings, and lower back. The following are some possible advantages of including foot elevated hip thrusts in your exercise program:

Hip thrusts performed with the feet raised result in more glute activation than hip thrusts performed with the feet flat on the ground because the higher elevation calls for a wider range of motion.
Strengthening of the lower body: Feet elevated hip thrusts can assist strengthen the lower body as a whole by concentrating on the glutes, hamstrings, and lower back muscles.
Better posture: By strengthening the muscles in the lower back and glutes, which are crucial for maintaining a neutral spine position, hip thrusts can assist improve posture.
Strengthened glutes are essential for improved athletic performance because they provide stability and power during activities like running, jumping, and squatting.
Injury prevention: By strengthening the glutes and lower back muscles, you can lessen your risk of suffering an injury while engaging in lower-body activities like running or lifting heavy objects.

To target the glutes and lower body muscles, increase strength and posture, and lessen the chance of injury, feet elevated hip thrusts can be a useful addition to your exercise regimen.

How to do Feet Elevated Hip Thrusts

Feet Elevated Hip Thrusts Tutorial – @LiveLean

The steps to execute foot elevated hip thrusts are as follows:

Find a sturdy chair, step, bench, or box to start with. Place your upper back against another elevated surface, if that isn’t available, then you can simply lie on the floor.
Place your upper back against another elevated surface, if that isn’t available, then you can simply lie on the floor. o that your knees are bent at a 90-degree angle and your shins are parallel to the floor,
To increase resistance to the exercise, place a weight like dumbell, kettlebell or something at your home just heavy enough to provide resistance over your hips or use a resistance band right above your hipbones.
Push through your heels to thrust your hips up as high as you can as you lift them up towards the ceiling while engaging your glutes and lower back muscles.
Squeeze your glutes as you pause at the top of the move, then lower your hips back to the beginning position.
Repeat for appropriate number of times as you would prefer.

Variation: 2 – SHOULDERS AND FEET ELEVATED HIP THRUST

SHOULDERS AND FEET ELEVATED HIP THRUST – @LiveLean

Variation: 3 – SINGLE LEG FEET ELEVATED HIP THRUST

SINGLE LEG FEET ELEVATED HIP THRUST – @LiveLean

Advice to ensure perfect form:

Throughout the movement, keep your knees facing front and your feet flat on the raised surface.
To keep yourself in a steady position during the exercise, keep your shoulders and upper back in touch with the bench or the raised surface.
To ensure appropriate form, try to keep your lower back from arching excessively.
As you raise your hips, exhale; as you bring them back down, inhale.

Start with lower weights and progressively increase as you get used to the movement. As with any activity, it’s crucial to warm up correctly and seek advice from a certified fitness expert if you have any questions about proper form or technique.

Common mistakes to avoid

When executing feet elevated hip thrusts, be sure to avoid the following common mistakes:

Using your lower back muscles instead of your glutes: It’s crucial to concentrate on using your glutes rather than your lower back muscles to elevate your hips. Throughout the activity, make sure your glutes are being used.
Not maintaining proper knee alignment: Throughout the exercise, your knees should be directly ahead and in line with your feet. Keep your knees from bending inward or outward.
Not keeping a steady position: To maintain a stable position during the exercise, it’s critical to keep your upper back and shoulders in touch with the bench. Refrain from overly arching your lower back or leaning to one side.
Lifting your hips too high: While it’s necessary to elevate your hips as far as you can, keep your lower back from arching too much and prevent overextending your hips. Your lower back may experience unnecessary tension as a result, which raises the possibility of damage.
Using excessive weight: Begin with lesser weights and raise them gradually as you get used to the activity. Your form can be compromised and your risk of injury increased if you use too much weight.
Breathing incorrectly: Keep in mind to inhale as you raise your hips and exhale as you lower them. You can keep control and stability during the exercise by breathing properly.

You can optimise the advantages of foot elevated hip thrusts while lowering the risk of injury by avoiding these frequent blunders and concentrating on good form.

Muscles worked during Feet Elevated Hip Thrusts

Hip thrusts performed with the feet elevated primarily work the muscles in the glutes, hamstrings, and lower back. The following muscles are specifically engaged during hip thrusts with feet elevated:

The largest muscle in the gluteal group, the gluteus maximus, is in charge of the main motion of the hip thrust, hip extension.
Hamstrings: During the hip thrust movement, the hamstrings, a collection of muscles at the back of the leg, help to extend the hips and flex the knees.
The muscles known as the erector spinae, which run down the spine, aid in extending the spine during hip thrust movements.
Hip adduction, or the movement of the hips towards the midline of the body, is caused by the adductor magnus, a muscle that is found in the inner thigh.
Quadriceps: Although they are not the main muscles used during hip thrusts, the quadriceps do support the knee stabilisation and appropriate technique.
The feet elevated hip thrusts can additionally work the rectus abdominis, transverse abdominis, and obliques they are collectively called as the core. For stability and good form to be maintained during the exercise, as well as during daily activities and other workouts, one needs a strong core.

Feet elevated hip thrusts can enhance lower body strength, athletic performance, and general muscular tone by working these important muscle groups.

Benefits of Feet Elevated Hip Thrusts

The following are some benefits of including foot elevated hip thrusts in your exercise program:

Increases glute strength: Hip thrusts with the feet elevated are a highly effective workout for increasing glute strength and size. You may enhance your capacity to run, jump, and lift by focusing on your glutes with intense resistance.
improves athletic performance: For many sports and athletic activities, such as sprinting, jumping, and lifting, strong glutes and hamstrings are crucial. Hip thrusts with your feet elevated can help you build these muscles, which can enhance your overall athletic performance.
Targets the lower back and core: Hip thrusts with the feet elevated can assist increase the lower back and core muscles’ strength and stability, which is good for preventing lower back discomfort and enhancing posture.
Feet elevated hip thrusts can be performed with simply a bench, elevated surface, and a barbell or resistance band, requiring little to no further equipment. Due of its accessibility, it can be performed at home or in a gym.
Adaptable for all fitness levels: Whether you’re a novice or a seasoned athlete, feet elevated hip thrusts may be adapted to accommodate all fitness levels. As you advance, you can change the weight and reps to push yourself.
Lessens knee stress: Compared to some other lower body exercises like squats or lunges, feet elevated hip thrusts barely put any stress on the knees. For people with knee pain or injury, this may be helpful.

Hip thrusts with the feet elevated are an excellent workout for strengthening the lower body, boosting athletic performance, and enhancing general health and fitness.

Pros and Cons of Feet Elevated Hip Thrusts

Hip thrusts with the feet raised are a well-liked exercise for developing lower body strength and improving athletic performance. However, there are advantages and disadvantages to weigh before include it in your training programme, just like with any activity. The main advantages and disadvantages of foot elevated hip thrusts are as follows:

Pros:

Hip thrusts performed with the feet elevated are one of the best workouts for increasing glute strength and size. You may enhance your capacity to run, jump, and lift by focusing on your glutes with intense resistance.
Hip thrusts performed with the feet elevated only need a bench, elevated platform, and a barbell or resistance band as minimal equipment. Due of its accessibility, it can be performed at home or in a gym.
Exercise that can be altered to accommodate any fitness level, whether you are a novice or an expert athlete. Feet elevated hip thrusts. As you advance, you can change the weight and reps to push yourself.
Lessens knee stress: Compared to some other lower body exercises like squats or lunges, feet elevated hip thrusts barely put any stress on the knees. For people with knee pain or injury, this may be helpful.

Cons:

Hip thrusts with the feet elevated have a restricted range of motion since they solely work the hip extension movement. As a result, they may be less beneficial for increasing general lower body strength than other workouts.
Injury risk: If performed improperly, foot elevated hip thrusts pose the same risk of harm as any other workout. Start with lesser weights and concentrate on keeping perfect form throughout the exercise.
Needs an Elevated Surface: To complete properly, feet elevated hip thrusts need an elevated surface, like a bench. As a result, if you don’t have access to a gym or the right equipment, you can find it challenging to execute them.
Feet elevated hip thrusts are not a functional exercise that is frequently employed in daily activities or sports. As a result, they might not be the greatest kind of training for everyone, especially for those who place a high value on functional fitness.

In conclusion, feet elevated hip thrusts are a very efficient workout for improving athletic performance and strengthening the glutes.

Even while there are some possible disadvantages, such as a restricted range of motion and a higher risk of injury, for many people,

The advantages may outweigh the risks. In the end, it’s critical to consider the advantages and disadvantages and decide whether foot elevated hip thrusts are an appropriate workout for your fitness demands and goals.

Modifications and variations of Feet Elevated Hip Thrusts

Feet elevated hip thrusts can be modified in a variety of ways to increase or decrease the difficulty or focus on other muscle groups. The following are a few of the most typical alterations and variations:

Single-leg feet elevated hip thrusts: This variation of the workout enhances intensity and calls for more stability and balance.
Resistance band foot elevated hip thrusts: In this variation, a resistance band is used in place of a barbell to increase resistance and focus on the glutes and hamstrings.
Bodyweight feet elevated hip thrusts: This exercise is performed without the use of additional weight, making it a good choice for beginners or people without access to weights.
Feet elevated reverse hyperextension: In this variation, the hip thrust is carried out while the torso and legs are hanging off the edge of the bench. This works the hamstrings and lower back more so than the glutes.
Kettlebell feet elevated hip thrusts: Holding a kettlebell in front of your chest while performing the exercise will help increase resistance and focus the core muscles. Kettlebell foot elevated hip thrusts.
Banded feet hip elevated thrust with abduction: In this variation, the hip thrust is done while the legs are abducted by wrapping an elastic band over the knees. The adductor and gluteal muscles are the focus of this.

You can adapt feet elevated hip thrusts to meet your fitness demands and goals by using these changes and variants. It’s crucial to begin with perfect form and progressively increase the resistance or intensity as you advance.

Adding weight:

To enhance resistance and develop strength, adding weight is one of the most popular adjustments. A barbell, dumbbells, kettlebells, or a weighted vest can all be used to do this. As you get stronger, you can gradually raise the weight to keep your muscles guessing.

Altering the elevation’s height:

The exercise’s difficulty can be changed by varying the elevation’s height to focus on various muscle groups. A higher height, for instance, will emphasise the glutes more, whereas a lower elevation will emphasise the hamstrings and lower back. In order to increase instability and activate more stabiliser muscles, you can also employ various surfaces, such as a stability ball or a foam roller.

Including resistance bands:

Using resistance bands can increase the level of difficulty and involve more muscle fibres. To engage the glutes and abductors, you can loop the band around your knees or hips or wrap a hip circle band over your thighs. To add variety and resistance, you can also use a tiny band to execute banded hip thrusts or banded lateral walks.

These adjustments and alterations can assist you in keeping your muscles challenged, avoiding plateaus, and avoiding boredom throughout your workouts. As with any workout, it’s critical to begin with appropriate technique and increase intensity gradually in order to minimise risk of injury and optimise benefits.

Precautions and considerations

Feet elevated hip thrusts can be a useful exercise for strengthening the lower body and enhancing athletic performance. To reduce the danger of injury and optimise the benefits, it’s crucial to take specific precautions and into account, just as with any exercise.

When doing feet elevated hip thrusts, keep the following safety advice in mind:

Warm up correctly: To lower the chance of injury, you should warm up properly before starting any workout. This can involve doing some light aerobic, dynamic stretching, and glute and core activation exercises.
To guarantee good technique and prevent strain or injury, start with your bodyweight or a light resistance when performing feet elevated hip thrusts for the first time. As you get stronger, gradually increase the resistance or weight.
Use good form: To target the desired muscle groups and lower the chance of injury, use proper form when performing feet elevated hip thrusts. This entails maintaining a neutral spine, keeping your core engaged, and preventing hip hyperextension.
Avoid overextending or hyperextending your hips throughout the exercise, since this can put strain on your lower back and lead to injury. It’s crucial to properly extend your hips during the exercise.
Use core stabilisation exercises: It’s crucial to include core stabilisation exercises in your training regimen to avoid lower back pain or damage. Planks, birddogs, and other core-strengthening exercises are examples of this.
Pay attention to your body: If you feel any pain or discomfort while exercising, stop right away and consult a certified fitness expert. In order to avoid damage and achieve the best results, it’s crucial to pay attention to your body and modify the activity as necessary.

You can securely and successfully add feet elevated hip thrusts into your workout regimen and reach your fitness objectives by considering these safety precautions and considerations.

Pre-existing injuries or conditions to be mindful of

When performing feet elevated hip thrusts or any other workout, it’s crucial to exercise caution if you have any pre-existing ailments or conditions. When practising foot elevated hip thrusts, be aware of the following illnesses or injuries:

Lower back pain and discomfort: If you have lower back pain or a history of lower back injuries, it’s crucial to approach this exercise with caution. Feet elevated hip thrusts can put stress on the lower back. If the workout hurts, think about using lesser weights, your own body weight, or not doing it at all.
Knee pain: Pay attention to your form during the workout if you experience knee pain or have a history of knee problems. Make sure your knees are straight and not bending inward, and stop doing the exercise if it hurts or makes you uncomfortable.
Hip flexor strains or tightness: If you have a history of hip flexor strains or tightness, it’s crucial to fully warm-up and stretch the hip flexors before completing the exercise. Feet elevated hip thrusts might put stress on the hip flexors. If the workout hurts, you might want to try using smaller weights or not doing it at all.
Feet elevated Hip thrusts can strain the pelvic floor muscles, therefore it’s vital to proceed with caution if you have urinary incontinence or pelvic floor dysfunction. If the workout hurts, think about altering it or skipping it completely.

Proper warm-up and cool-down exercises

When performing feet elevated hip thrusts or any other workout, it’s critical to incorporate suitable warm-up and cool-down movements. While a decent cool-down can help avoid pain and speed up recovery, a proper warm-up can help enhance blood flow to the muscles, improve range of motion, and lower the chance of injury. Here are some exercises to think about for warm-up and cool-down:

Warm-up:

Jumping jacks, cycling, or 5–10 minutes of gentle cardio should be the first thing you do. This may speed up heart rate and improve blood supply to the muscles.
Exercises for improving range of motion and engaging the muscles you’ll be working during the exercise include some mobility drills. Exercises like leg swings, hip circles, and glute bridges fall under this category.
To maintain good form and enhance the benefits of the workout, including activation exercises for the glutes and core. Exercises like planks, clamshells, and bird dogs can be included in this.

Cool-down:

Static stretching should be done after the exercise to help with discomfort and to increase flexibility. Stretch the muscles involved in the activity, particularly the hamstrings and glutes.
Foam rolling: Self-myofascial release techniques or foam rolling can be incorporated to speed up recovery and ease discomfort. Rolling should be concentrated on the hamstrings, glutes, and other exercise-related muscles.
Final point: Including relaxation techniques like deep breathing or meditation can assist lower stress and advance general healing and wellbeing.

Always pay attention to your body’s signals and modify your warm-up and cool-down activities according to your specific requirements and level of fitness. If you have any questions about how to properly warm up or cool down before or after the workout, think considering working with a competent fitness professional.

Frequency and recommended sets/reps

Depending on your fitness objectives, current level of fitness, and training regimen, the frequency and suggested sets/reps for feet elevated hip thrusts may change. Here are some general principles to take into account:

Feet elevated hip thrusts should often be incorporated into your lower body or glute workout regimen 1-2 times per week. However, the frequency can change depending on your objectives and particular requirements.
Sets and Reps: Depending on your fitness level and goals, you may perform fewer or more sets and reps. Here are some suggestions for everyone:
Beginners: Start with 2-3 sets of 10–12 reps using only your bodyweight or light resistance if you are new to the exercise. Maintain perfect form, and as you gain strength, progressively increase the resistance.
Intermediate to Advanced: For intermediate to advanced lifters, it is advised to do 3–4 sets of 8–12 repetitions with a moderate–heavy weight. For greater intensity, you can also include drop sets or supersets.
Increasing endurance or cardiovascular fitness can be accomplished by performing greater reps with lighter weights, such as three to four sets of 15-20 reps.
Rest intervals: Depending on your goals and the difficulty of the exercise, you may want to adjust your rest intervals between sets. Between sets, it is generally advised to rest for 60 to 90 seconds for strength and hypertrophy and 30 to 60 seconds for endurance training.

Always pay attention to your body’s signals and modify the sets and reps as necessary to meet your unique demands and goals. If you’re unsure of how to incorporate foot elevated hip thrusts into your exercise regimen, talk to a certified fitness expert.

Conclusion

Let’s take a moment, my fitness friends, to review the several advantages and adaptations of feet elevated hip thrusts. This exercise is a true triple threat because it strengthens your glutes, hamstrings, and core muscles while also enhancing your posture and stability.

Not to mention all the other tweaks and variations you may make, like adding weight, adjusting the elevation, or using resistance bands. The options are literally limitless!

So let me encourage you: why not incorporate Feet Elevated Hip Thrusts into your exercise regimen? Yes, at first it may seem a little strange, but the benefits are worth it, I assure you.

Start with your own weight or smaller weights, pay attention to your form, and pay attention to your body. Before you realise it, you might start to feel more powerful, self-assured, and badass than ever.

Hey, if you’re a little hesitant about where to begin, keep in mind that there are a tonne of resources out there to assist you. Don’t be hesitant to ask for the help you need to maximise your Feet Elevated Hip Thrusts, whether it’s from a professional personal trainer, online instructional videos, or a fitness-savvy buddy.

So go ahead and try it; who knows? This oddball little practise might end up on your list of favourites. My friends, happy thrusting!

Also you may like our other awesome glute-building exercises which you can find here.

FAQs

What are the equipment needed for doing the feet elevated hip thrusts?

To perform feet elevated hip thrusts, you typically need a stable elevated surface, such as a bench, box, or step, and a weight bar or other resistance equipment such as dumbbells, kettlebells or weight plates.

Some individuals also choose to use a yoga mat or other padding for comfort. The weight used for the exercise will depend on individual fitness levels and goals.

The exercise can be done at home or in the gym, but it requires some equipment and space to perform safely and effectively.

Do feet elevated hip thrusts make glutes bigger?

Hip thrusts performed with the feet raised can aid to enlarge the glutes by enhancing their range of motion and activity.

Compared to standard hip thrusts, the technique concentrates more on the glutes, which with time may result in increased muscular activation and hypertrophy.

However, practising foot elevated hip thrusts alone is unlikely to result in appreciable muscle gain since muscle growth requires a mix of resistance training, good diet, and sufficient rest.

People must also include additional exercises and adopt lifestyle behaviours that encourage muscle growth and recovery if they want to see improvements.

Why are feet elevated hip thrusts so effective?

Hip thrusts performed with the feet elevated are beneficial because they concentrate more on the glutes and hamstrings than conventional hip thrusts do.

Elevating the feet makes the workout more difficult and efficient by increasing the range of motion and activation of certain muscles. The exercise is made more difficult by the fact that the movement also involves the core muscles in order to stabilise the body.

Foot elevated hip thrusts can target the glutes, which are sometimes overlooked in typical leg workouts, and help people develop lower body strength, stability, and power.

Are hip thrusts better than squats?

Depending on a person’s fitness objectives and preferences, hip thrusts or squats may be preferable.

Squats are a compound exercise that target the glutes, quads, and hamstrings as well as other muscles in the lower body. Hip thrusts, on the other hand, concentrate more on the glutes.

Them exercises have the potential to increase lower body strength and muscle, hence it is frequently advised to include both in a well-rounded workout programme.

Depending on each person’s needs and goals, they will decide which exercise to prioritise.

Are feet elevated hip thrusts better?

Hip thrusts performed with the feet elevated can be more advantageous than those performed without them if you want to target the glutes and hamstrings more specifically.

Elevating the feet makes the workout more difficult and efficient by increasing the range of motion and activation of certain muscles.

Both exercises, nevertheless, are useful for enhancing lower body strength and ought to be included in a comprehensive workout programme. Which workout you use will depend on your personal fitness objectives and preferences.

What muscles do feet elevated hip thrusts target?

Hip thrusts performed with the feet elevated work the glutes, hamstrings, and core.

The range of motion and activation of the glutes and hamstrings are increased by raising the feet onto an elevated surface, making the exercise more difficult and efficient.

Additionally, the core muscles are used to stabilise the body during movement. The glutes, which are frequently overlooked in conventional leg workouts, are particularly well-targeted by this exercise.

In general, feet elevated hip thrusts are an excellent approach to increase the strength, stability, and power of the lower body.

What is the difference between a feet elevated hip thrusts and a hip thrust?

The location of the feet is the primary distinction between a feet elevated hip thrust and a hip thrust. While the feet are flat on the ground during a hip thrust, they are elevated during a hip thrust, such as when they are placed on a bench.

A hip thrust exercise becomes more difficult and efficient by elevating the feet to enhance the range of motion and activation of the glutes and hamstrings. Advanced lifters frequently employ the feet raised variation to more effectively target the glutes.

How much weight do you use for feet elevated hip thrusts?

Depending on your degree of fitness and prior experience with the exercise, you may use a different amount of weight for foot elevated hip thrusts.

It’s often advised to start with bodyweight or lesser weights and gradually raise the weight as you get more accustomed to the workout and your form gets better.

Hip thrusts performed with the feet elevated should be performed with weight that is difficult enough to give you a solid workout but not so heavy that it compromises your form or puts you at risk of injury.

It’s crucial to pay attention to your body and refrain from exerting too much force quickly.

Depending on your unique training objectives and capabilities, speaking with a trained personal trainer or fitness expert can also be beneficial in selecting the right weight to utilise for foot elevated hip thrusts.

What are feet elevated hip thrusts good for?

Hip thrusts performed with the feet elevated are beneficial for strengthening the glutes, hamstrings, and core muscles as well as for enhancing stability and posture.

The glutes, which are frequently overlooked in conventional leg workouts, are particularly well-targeted by this exercise.

You may improve the range of motion and engagement of the glutes and hamstrings, which will result in increased muscular growth and strength, by raising your feet onto an elevated platform.

Additionally, foot elevated hip thrusts can assist increase the overall strength and power of your lower body, enabling you to perform a wider range of sports activities. Hip thrusts with your feet elevated are a demanding and productive workout that can help you develop a lower body that is stronger, more stable, and more balanced.

Rakesh S

👋 I am Rakesh Sonawane, a personal trainer with around half a decade of working experience. I have been fortunate enough to have trained people from all walks of life.

I created this site to simplify the path of getting fit and healthy as the internet is filled with too complex and useless info.

My website content is well-planned, thought, and well-researched before being published on the site for you to read. Hopefully, you will enjoy my helpful, practical content.

Introduction