Get your bottom up off that floor! Getting your bottom up off the floor can actually improve the shape and tone of it, especially if you put your feet on a bench or a box when you do it.
Elevated Hip Raises are a straightforward and simple glutes exercise that take the simple Hip Raise to the next level. This is a perfect workout move for anyone who wants to shape their butt, but doesn’t want to do more traditional glute exercises like squats.
Raise It, Thrust It, Bridge It
The Elevated Hip Raise is also known as the Elevated Hip Thrust, the Elevated Hip Extension, and it’s even sometimes known as the Elevated Glute Bridge. By any name, it’s a powerful exercise.
This is a modified yoga movement that’s become popular in bodybuilding and Crossfit. It’s popular because it’s an extension of the simpler Hip Raise, so there’s a natural progression towards this advanced glute exercise.
How to Hip Raise
To perform the Elevated Hip Raise, you’ll need a bench or a box to put your feet on, and preferably a mat to lie down on.
- Lie on the floor in front of a bench with a mat beneath you. Your body should be perpendicular to the bench.
- Place your feet up onto the bench, hips’ distance apart. Arms are palm down, neck in neutral spine position while you look up at the ceiling. Your knees should be bent.
- Squeeze the glutes as you raise your hips off the floor, moving until your body forms a straight line from the knees to the shoulders.
- Slowly lower back down to the starting position and repeat.
This exercise can be done with a traditional weight bench, or with steps if you’d rather keep it lower at first. The higher the platform, the more intense the work will be on the glutes and hamstrings.
The Elevated Hip Bridge is part of a series of exercises that all shape the glutes and hamstrings in various ways. The difference is the modification of raising the feet off the ground.
A few exercises related to the Elevated Hip Raise are:
- Glute Bridge – with the feet on the floor.
- Single Leg Glute Bridge March – a modification of the Glute Bridge where one foot comes up towards the torso while in the Glute Bridge position.
- Shoulder Elevated Glute Bridge – the opposite of the Elevated Hip Raise, with the shoulders on the bench instead of the feet.
Changing up the Elevated Hip Raise helps to extend the exercise or scale it back for beginners.
Who Needs a Raise?
This exercise is great for people who sit at a desk all day and need to stretch and strengthen the glutes. Keeping the muscles of the posterior chain working and strong is very important for individuals who spend most of their time sitting for work. Without working out with exercises like the Elevate Hip Raise, lower back pain can become a major problem.
Unfortunately, a lot of people struggle with gluteal and hamstring strength. Targeted exercises can be a big help. Besides improving the quality of life, Elevated Hip Raises also do a great job of shaping the bottom! That’s something that just about everyone can get behind.