The shoulders and feet improved hip thrust is a bench-supported glute exercise in which both the upper back and the feet rest on separate improved surfaces, allowing the hips to drop below bench height at the bottom of the rep. This extended range of motion increases the stretch on the glutes compared to a standard floor-based hip thrust and demands more control through the full arc of hip extension. It is typically loaded with a barbell or plate across the hips once bodyweight becomes too easy.
Muscles Targeted
- Primary: Gluteus maximus
- Secondary: Hamstrings, adductor magnus
- Tertiary: Core stabilizers (erector spinae, rectus abdominis)
Starting Position
Set up two flat benches roughly a lower-leg's length apart. Sit on the floor between them with your upper back against the edge of one bench, shoulder blades resting on the pad. Place your heels on the edge of the second bench, feet hip-width apart, shins roughly vertical when your hips are extended. If loading the exercise, position a barbell or plate across your hip crease and hold it steady with both hands.
Execution Steps
- Brace your core and dig your heels into the second bench, keeping your shoulder blades anchored on the first bench
- Drive your hips upward by extending through the hips, not the lower back, until your torso and thighs form a straight line
- Squeeze your glutes hard at the top and hold the lockout position for a one-count
- Lower under control, letting your hips drop below bench height until you feel a deep stretch in the glutes and hamstrings
- Avoid resting at the bottom - keep tension on the glutes before initiating the next rep
- Repeat for the prescribed number of repetitions, keeping your ribs down and chin tucked throughout
Form Cues
- Drive through the heels: Pushing through the heels rather than the balls of the feet emphasizes the glutes over the quads
- Keep the ribs stacked over the pelvis: Avoid hyperextending the lower back at the top of the movement
- Shoulder blades stay planted: The bench should support the upper back throughout, not the neck or mid-back
- Pause and squeeze: A deliberate pause at full hip extension improves glute activation
- Control the descent: Lower for 2-3 seconds rather than dropping to protect the lower back
Common Mistakes
- Hyperextending the lumbar spine at the top: This shifts stress off the glutes and onto the lower back - stop the movement once the torso and thighs are in a straight line.
- Letting the bench slide or shoulders roll off the pad: Unstable footing on the bench increases fall risk - use a bench with a rubberized top or brace it against a wall.
- Rushing the eccentric: Dropping quickly into the bottom position reduces time under tension and stresses the hip joint - lower with control.
- Feet placed too close or too far from the hips: Improper foot distance shifts load to the quads or hamstrings instead of the glutes - adjust so the shin is vertical at lockout.
- Using excessive load before mastering bodyweight: Poor form under heavy load increases lower back strain - build up gradually.
Variations
- Standard floor hip thrust: Feet flat on the floor instead of improved, easier to set up and load heavier
- Single-leg improved hip thrust: One leg extended, increasing unilateral glute demand and balance requirements
- Banded hip thrust: Add a resistance band above the knees to increase glute medius activation
- Barbell hip thrust: Load the movement with a barbell across the hips using a pad for comfort
- Glute bridge with feet improved: Regression performed with the upper back on the floor instead of a bench
Tips for Progression
- Once bodyweight reps feel easy for 3-4 sets of 12, add load with a barbell or plate across the hip crease and increase weight incrementally
- Extend the pause at full hip lockout from a one-count toward a two- or three-count to increase glute time under tension
- Slow the eccentric descent to 3-4 seconds to increase control and stretch-based loading at the bottom
- Progress to the single-leg improved hip thrust to build unilateral strength and address left-right imbalances
- Add a resistance band above the knees to increase glute medius activation as an accessory progression
Training Notes
Program this exercise 1-2 times per week as a primary glute-builder, typically for 8-12 reps across 3-4 sets. Rest 90 seconds to 2 minutes between sets when using moderate to heavy loads. It pairs well after squats or deadlifts as a glute-focused finisher, or as the main lift on a posterior-chain-focused day.