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.
One-time purchase · Checked by Ely · Delivered in 1–3 business days
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.
Want Ely to consider Elevated Hip Thrust Hold for your plan?
Share your training details. Ely reviews the full week before anything is delivered.
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.
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.
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
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
Start My $19 WeekShare your goal, schedule, equipment, and experience. Ely checks the complete exercise selection before he approves your week.
Start My $19 Starter Week$19 once · No automatic renewal · Delivered in 1–3 business days
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.
The Elevated Hip Thrust Hold is rated as intermediate difficulty, meaning it requires some training experience. Intermediate lifters seeking time under tension training. Focus on proper technique and consider starting with easier variations.
For the Elevated Hip Thrust Hold, the recommended approach depends on your goals. 3 sets of 30-second holds. Rest 60 seconds. For strength, use 20-30 second holds. For muscle growth, perform 30-45 second holds. For endurance, complete 45-60 second holds.
The Elevated Hip Thrust Hold typically requires a bench, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.
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.