Raised Hip Thruster on Plyoboxes with Hamstring
Elevated hip thrust on plyoboxes that increases range and hamstring involvement for stronger glutes.
Glutes & HipsIntermediateStrengthExtension
At a glance
| Muscles worked | Primary: glutes. Secondary: hamstrings, core |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Intermediate |
| Type | Strength · Extension |
| Sets & reps | 4 sets × 15 reps |
| Estimated calories burned | ~28 kcal |
How to do it
- Place the upper back on one plyobox and feet on another (or appropriate setup).
- Drive through the heels to lift the hips until fully extended.
- Squeeze the glutes and hamstrings at the top.
- Lower with control.
- Complete 4 sets of 15 reps.
Equipment
- Plyoboxes
Coaching tips
Benefits
Elevated hip thrust on plyoboxes that increases range and hamstring involvement for stronger glutes.
Common mistakes
Avoid overarching the lower back or pushing through the toes.
Make it harder
Add load or pause at the top.
Make it easier
Perform on the floor or lower the elevation.
Breathing
Exhale as you thrust up, inhale as you lower.
Build a workout with this exercise
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