Staggered Elevated Hip Leg Thrust

Elevated Staggered Leg Hip Thrust

- An elevated platform or step

Positioning

1. Start Position: Sit on the ground with your upper back against a bench. Your shoulder blades should be resting on the bench for support.
2. Feet Placement: Place your feet on the ground, ensuring your heels are close to your body. One foot will be elevated on the step or platform in front of you. This foot should be staggered, meaning it’s placed further from your hips than the other foot, which remains grounded.
3. Leg Position: Your elevated foot should be flat on the step, while the other foot should remain flat on the floor.

Movement Instructions

1. Engage Your Core: Tighten your core muscles and keep your chin tucked slightly to maintain a neutral spine.
2. Lift Your Hips: Push through your grounded foot while driving your hips upward. Your body should form a straight line from your shoulders to your knees at the top of the movement.
3. Squeeze at the Top: Hold the top position for a moment, squeezing your glutes tightly.
4. Lower Back Down: Slowly lower your hips back down to the starting position without letting your bottom touch the ground. Keep tension in your glutes and hamstrings.
5. Repeat: Perform the desired number of repetitions, then switch your feet and repeat the exercise with the other leg elevated.

Tips

- Keep your knees in line with your toes during the movement.
- Avoid arching your lower back. Instead, focus on using your glutes and hamstrings to lift your hips.
- Start with body weight and progress to adding weight across your hips as you become more comfortable with the movement.