Elevated Hip Thrust Hold
Primary
Hamstrings
Secondary
Glutes, Core, Lower Back
Equipment
Bench
Difficulty
Intermediate
Type
Isometric
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An isolation exercise that lets you focus on one muscle group, the Elevated Hip Thrust Hold targets your hamstrings through a isometric hold pattern. Use for isometric posterior chain strength building.
Everything You Need to Know About the Elevated Hip Thrust Hold
The Elevated Hip Thrust Hold is a intermediate difficulty exercise that targets your Hamstrings and Gluteus maximus. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for isometric posterior chain strength building. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate lifters seeking time under tension training. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
What muscles does the Elevated Hip Thrust Hold work?
Primary
Secondary
Stabilizers
Step-by-step: Elevated Hip Thrust Hold
- 1
Sit on the floor with upper back against bench.
- 2
Place feet elevated on another bench or box.
- 3
Drive through heels to lift hips toward ceiling.
- 4
Squeeze glutes and hamstrings at the top.
- 5
Hold the elevated position for prescribed time.
- 6
Lower with control after completing hold.
What are the best tips for the Elevated Hip Thrust Hold?
Elevating feet increases hamstring activation.
Keep chin tucked and ribs down throughout.
Squeeze glutes and hamstrings simultaneously.
Breathe normally while holding position.
Mistakes to watch for on the Elevated Hip Thrust Hold
Hyperextending lower back at top position.
A compromised back position during the Elevated Hip Thrust Hold puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Letting hips drop during the hold period.
Losing hip position during the Elevated Hip Thrust Hold shifts the loading pattern away from your Hamstrings and can compress your lower back. Stay planted and let your Hamstrings do the work.
Placing feet too close or too far away.
Isometric holds like the Elevated Hip Thrust Hold build strength at specific joint angles. This mistake changes the angle and reduces how hard your Hamstrings has to work. Lock into position and hold it.
Holding breath instead of breathing normally.
Holding your breath incorrectly during the Elevated Hip Thrust Hold spikes your blood pressure and reduces core stability. Inhale during the eccentric (lowering) phase and exhale during the concentric (lifting) phase.
Who should do the Elevated Hip Thrust Hold?
Intermediate lifters seeking time under tension training.
How to Program the Elevated Hip Thrust Hold
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 30-second holds. Rest 60 seconds.
What are good alternatives to the Elevated Hip Thrust Hold?
Hip Thrust
Glute Bridge
Stability Ball Curl
Other Variations
- Single Leg Elevated Hip Thrust Hold
- Banded Elevated Hold
- Weighted Elevated Hip Thrust
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Elevated Hip Thrust Hold — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Keep core braced to protect lower back.
- Stop if you feel lower back strain.