LOADING

🎉 90-day free coach trial — use code JANTRIAL

Exercises Collections Guides Muscle Map Pricing

Log In Start Free

The complete platform for fitness coaches and their clients.

Product

Exercises
Collections
Guides
Muscle Map
Pricing

For You

For Coaches
For Beginners
Home Training
Gym Training

Legal

Privacy Policy
Terms of Service

© 2026 Gymcierge. All rights reserved.

Bodyweight Figure Four Heels Elevated Hip Thrust - Exercise Guide | Gymcierge

Exercises›Glutes›Bodyweight Figure Four Heels Elevated Hip Thrust

Bodyweight Figure Four Heels Elevated Hip Thrust

Glutesbodyweight

Coaching Tips

💡
Keep chin tucked
💡
Engage glutes at the top
💡
Control the descent
💡
Breathe out at the top

Common Mistakes to Avoid

⚠️
Arching lower back
⚠️
Not squeezing glutes
⚠️
Letting shoulders roll forward

Muscles Targeted

Primary

Secondary

Stabilizers

GlutesHamstrings

Primary: Glutes

Secondary: Hamstrings

Quick Info

Type: Compound

Add to Your Workout

Create an account to save this exercise and build custom workouts.

Create Free Account

Related Glutes Exercises

Bosu Ball Single Leg Hip Thrust

Barbell Hip Thrust

Barbell Coan Deadlift

HamstringsGlutes

Barbell Bulgarian Split Squat

QuadricepsGlutes

View All Glutes Exercises

Explore More Exercises

Browse our library of 1,700+ exercises with detailed instructions and coaching cues.

Exercise Library Muscle Map Explorer