Classic pelvic raise (both legs)

Start by getting down on the floor and lying on your back. Place your feet flat in front of you in a stance that is approximately hip-width apart. The knees are already slightly bent so that lifting creates a right angle between the lower and upper thighs. Your head rests comfortably on the floor, forming a natural extension of the spine. Now, direct your gaze towards the ceiling and engage your abdominal and gluteal muscles. You can stretch your arms flat beside your body.

To intensify the training, you can wrap a Theraband around your thighs to exert slight outward pressure on the buttocks during the upward movement. Secure it directly above the knee joints while keeping the rest of the starting position unchanged.

In another variation, do not place your legs flat on the ground in front of you; instead, position them on a weight bench. In this case, the upper and lower thighs should already form a right angle in the starting position, with the upper body remaining unchanged on the floor.

To increase the difficulty of hip thrusts, you can alter the position of your arms. Either keep them behind your head or extend them straight upward. Some experienced athletes also feel a more pronounced engagement in the buttocks when shifting their weight exclusively onto the heels.

Movement execution

Press your hips upward over the heel. Exhale during the upward movement and stop when the entire body forms a straight line from the shoulders to the knees. The lower and upper thighs should create a right angle, with the knees not protruding beyond the toes. Tighten your buttocks in the highest position. Subsequently, lower the buttocks. You can briefly place them on the floor or hold them in the air before starting the next repetition. To increase the difficulty, you can perform the Glute Bridge with additional weight.

The execution of the movement in the bilateral hip thrust with a Theraband remains largely the same. However, both legs are fixed with the Theraband, allowing you to increase the training effect by exerting slight outward pressure during the upward movement. Exhale as you press up through the heels, aligning the upper body with the knees in a straight line. Inhale, then lower the buttocks.

In the bilateral hip thrust on the bench, your feet lie with the heels on the weight bench in front of you. Exhale as you press your buttocks upward over the heels, aligning the upper body in a straight line with the thighs, keeping the heels on the bench. Due to the movement, the feet may tilt slightly forward. Inhale, then lower the buttocks towards the floor.

Stressed muscles and common mistakes

Additional information regarding the engaged muscle groups and frequently made errors while performing the exercise Single-Leg Hip Thrust (both legs) can be found on the website dedicated to Hip Thrust / Glute Bridge.

Alternative variants to the classic pelvic raise (both legs)

To add more variety to your training, you have the option to also incorporate similar exercises or alternative executions of Single-Leg Hip Thrust (both legs).