Primary
Hamstrings
Secondary
Glutes, Core, Lower Back
Equipment
Bench
Difficulty
Intermediate
Type
Isometric
See how Elevated Hip Thrust Hold could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
The elevated hip thrust hold places your feet on a raised surface to increase hamstring involvement compared to floor-based bridges, then holds the top position isometrically. Elevating your feet shifts emphasis from glutes toward hamstrings since your hamstrings must work harder to maintain hip extension in this position. The isometric hold builds strength and endurance.
When to use it
Use for isometric posterior chain strength building.
Who it's for
Intermediate lifters seeking time under tension training.
Set up with your upper back on one bench and feet elevated on another bench or box. Drive through your heels to lift your hips and hold at the top. Keep your core braced and avoid hyperextending your lower back. Breathe normally throughout the hold.
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Sit on the floor with upper back against bench.
Place feet elevated on another bench or box.
Drive through heels to lift hips toward ceiling.
Squeeze glutes and hamstrings at the top.
Hold the elevated position for prescribed time.
Lower with control after completing hold.
Elevating feet increases hamstring activation.
Keep chin tucked and ribs down throughout.
Squeeze glutes and hamstrings simultaneously.
Breathe normally while holding position.
Program elevated hip thrust holds for isometric hamstring and glute work, during warm-ups, or when you want time under tension without movement. Use 20-45 second holds. They pair well with dynamic hip hinge movements.
Hyperextending lower back at top position.
Changing your back position during the Elevated Hip Thrust Hold can alter the movement and make the load harder to control. Brace your midsection and keep the torso position called for by the exercise.
Letting hips drop during the hold period.
Losing hip position during the Elevated Hip Thrust Hold changes the loading pattern and can reduce the intended work for your Hamstrings. Keep your hips aligned with the setup cues and move only through the range you can control.
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.
Inconsistent breathing during the Elevated Hip Thrust Hold can make it harder to maintain a steady brace. Use a repeatable breath pattern that matches the exercise and avoid extending a breath hold beyond what you can control.
Intermediate lifters seeking time under tension training.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3 sets of 30-second holds. Rest 60 seconds.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Elevated Hip Thrust Hold could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Elevated Hip Thrust Hold
The Elevated Hip Thrust Hold primarily targets the Hamstrings, Gluteus maximus, making it an effective exercise for hamstrings development. Secondary muscles worked during the Elevated Hip Thrust Hold include Erector spinae, providing additional training stimulus. Stabilizer muscles engaged include Core, Hip stabilizers.
Our library labels Elevated Hip Thrust Hold as intermediate. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Elevated Hip Thrust Hold. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Elevated Hip Thrust Hold is a bench. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Elevated Hip Thrust Hold include: Hip Thrust, Glute Bridge, Stability Ball Curl. These exercises target similar muscle groups as the Elevated Hip Thrust Hold and can be used as substitutes based on your equipment availability, gym setup, or training preferences.