The Ultimate Fitness Showdown: Elevated Hip Thrust Vs. Standard Hip Thrust - Which One Wins For Maximum Results?

What to know

Both hip thrust variations involve lying on your back with your feet flat on the floor and your upper back resting on a bench or elevated surface.
By elevating your hips, the elevated hip thrust places more emphasis on the glutes, reducing the involvement of other muscles like the hamstrings.
The lower angle of the hip thrust puts less stress on the lower back, making it a safer option for individuals with back issues.

The hip thrust is a popular exercise for building a strong and sculpted posterior chain. It primarily targets the glutes, but also engages the hamstrings, quads, and core. However, there’s a variation called the elevated hip thrust that can further enhance your gains. So, which one should you choose? This blog post will delve into the differences between the elevated hip thrust vs hip thrust, examining their benefits, drawbacks, and how to incorporate them into your workout routine.

Understanding the Basics: Hip Thrust vs Elevated Hip Thrust

Both hip thrust variations involve lying on your back with your feet flat on the floor and your upper back resting on a bench or elevated surface. The difference lies in the height of the bench:

Hip Thrust: This classic version uses a bench or platform that’s low to the ground, typically around knee height.
Elevated Hip Thrust: This variation uses a higher platform, such as a plyo box or dumbbell bench, which elevates your hips higher.

Benefits of Elevated Hip Thrust

The elevated hip thrust offers several advantages over the traditional hip thrust:

Increased Range of Motion: The elevated position allows for a greater range of motion, leading to more glute activation and muscle growth.
Enhanced Glute Isolation: By elevating your hips, the elevated hip thrust places more emphasis on the glutes, reducing the involvement of other muscles like the hamstrings.
Greater Challenge: The increased range of motion and enhanced glute isolation make the elevated hip thrust more challenging, leading to faster strength and muscle gains.
Improved Hip Extension: The elevated position promotes greater hip extension, which is crucial for powerful movements like sprinting and jumping.

Benefits of Hip Thrust

While the elevated hip thrust has its advantages, the classic hip thrust also offers distinct benefits:

Beginner-Friendly: The lower height of the bench makes the hip thrust easier to perform for beginners.
Reduced Stress on Lower Back: The lower angle of the hip thrust puts less stress on the lower back, making it a safer option for individuals with back issues.
Versatility: The hip thrust can be performed with a variety of weights, including dumbbells, barbells, and resistance bands, offering greater flexibility in your workout routine.

Drawbacks of Elevated Hip Thrust

Despite its benefits, the elevated hip thrust also comes with some drawbacks:

Increased Risk of Injury: The higher elevation can increase the risk of lower back injury, especially if improper form is used.
Limited Accessibility: Finding a sufficiently high platform for the elevated hip thrust can be challenging for some individuals.
Reduced Stability: The elevated position can make it harder to maintain stability and control during the exercise.

Drawbacks of Hip Thrust

The hip thrust also has its limitations:

Limited Range of Motion: The lower bench height restricts the range of motion, potentially limiting glute activation.
Less Glute Isolation: The hip thrust involves more hamstring and quadriceps activation, which can reduce the focus on the glutes.

Choosing the Right Hip Thrust Variation

The best hip thrust variation for you depends on your individual goals, experience level, and physical limitations. Here’s a guide to help you decide:

Beginners: Start with the classic hip thrust to build a solid foundation and learn proper form.
Advanced lifters: The elevated hip thrust can offer a greater challenge and enhance glute growth.
Individuals with back pain: Stick to the classic hip thrust to minimize stress on the lower back.
Those seeking maximum glute isolation: The elevated hip thrust is the better option.

Tips for Performing Hip Thrusts

Regardless of which variation you choose, proper form is crucial for maximizing results and minimizing injury risk. Here are some tips for performing hip thrusts effectively:

Engage your core: Keep your core engaged throughout the exercise to stabilize your spine and protect your lower back.
Maintain a neutral spine: Avoid arching or rounding your back, as this can strain your spine.
Drive through your heels: Push through your heels as you raise your hips, engaging your glutes and hamstrings.
Squeeze at the top: Pause briefly at the top of the movement, squeezing your glutes to ensure maximum activation.
Control the descent: Lower your hips slowly and under control, avoiding dropping them too quickly.

Incorporating Hip Thrusts into Your Workout

Hip thrusts can be incorporated into various workout routines, including:

Leg day: Include hip thrusts as a key exercise for targeting your glutes and hamstrings.
Full-body workouts: Add hip thrusts to your full-body routine for a comprehensive workout.
Glute-focused sessions: Dedicate a workout specifically to glutes, incorporating various hip thrust variations.

The Bottom Line: Elevate Your Gains

Both the elevated hip thrust and the hip thrust are effective exercises for building a strong and sculpted posterior chain. Choosing the right variation depends on your individual needs and goals. The elevated hip thrust offers a greater range of motion, enhanced glute isolation, and a higher challenge, while the classic hip thrust is beginner-friendly, safer for the lower back, and more versatile. Experiment with both variations to find the one that best suits your needs and helps you achieve your fitness goals.

The Ultimate Fitness Showdown: Elevated Hip Thrust vs. Standard Hip Thrust – Which One Wins for Maximum Results?