Elevated Single Leg Hip Thrust Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Body weight
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Hamstrings, Quadriceps
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6
- Alternate Names
- Single Leg Hip Thrust
How to: Elevated Single Leg Hip Thrust
- Sit on the edge of an elevated surface with your shoulder blades touching the edge.
- Place one foot flat on the ground and extend the other leg straight in front of you.
- Engage your core and drive through the heel of the grounded foot to lift your hips up until your body forms a straight line from shoulders to knees.
- Hold for a moment at the top, squeezing your glutes, then lower back down.
- Repeat for the desired number of repetitions.
Common Mistakes
- Arching the lower back instead of using the glutes.
- Caving in the knee of the raised leg.
- Not fully extending the hips at the top of the movement.
Modifications
- Perform on a flat surface instead of elevated to reduce difficulty.
- Use a pillow under your supporting leg for added comfort.
Tips
- Keep your core engaged throughout the movement.
- Ensure that your back remains flat and you are thrusting from your hips.
- Focus on keeping your raised leg aligned with your body.
Elevated Single Leg Hip Thrust Alternatives
Tags
hips
glutes
strength
single leg
body weight
core stability