Bodyweight Elevated Hip Heel Thrust

Position setup: Sit on the ground with your upper back against the edge of a bench. Extend your legs and place your feet flat on another elevated surface, like another bench or a step, keeping them hip-width apart.

Hip Drive: Drive through your heels and press your hips upwards, thrusting until your body forms a straight line from your shoulders to your knees.

Glute Squeeze: Squeeze your glutes at the top of the movement for a second before you start the descent.

Lowering down: Lower your hips back down to the starting position in a controlled manner.

Repeating: Perform the desired number of repetitions and sets.

Safety Tips: Ensure all surfaces are stable and secure. Engage your core throughout the movement and avoid overextending your back. Control the movement to prevent momentum-based injuries. Add weights only if proper form and control are maintained.

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