Elevated Hip Leg Thrust

• A box or step (for elevating feet)

1. Positioning:

• Sit on the ground with your upper back against the bench.

• Place your feet on the elevated box or step in front of you.

• Your knees should be bent at about a 90-degree angle, and your feet should be flat on the box.

2. Starting Position:

   • Keep your head and neck in a neutral position, looking straight ahead.

   • Your arms can rest on the bench for support or be placed on your hips.

3. Movement:

   • Engage your core and squeeze your glutes to lift your hips off the ground.

   • Push through your heels on the elevated surface to drive your hips upward.

   • Keep your feet and shoulders in contact with the bench and box.

   • Lift until your body forms a straight line from your shoulders to your knees.

   • Hold the top position for a second, squeezing your glutes.

4. Returning to Start:

   • Slowly lower your hips back down towards the ground, maintaining control.

   • Do not let your back sag; keep your core engaged.

   • Return to the starting position with your hips just above the ground, ready for the next rep.

5. Repetitions:

   • Aim for 10 to 15 repetitions, taking breaks as needed.

Tips:

• Focus on moving with control rather than speed.

• Ensure your knees don't cave in as you thrust; keep them aligned with your toes.

• As you progress, you can add weight (like a barbell or dumbbell) across your hips for added resistance.