Landmine 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
- 5
- Alternate Names
- Single Leg Hip Thrust with Landmine
Visualised Target Muscle Groups
Front
Back
How to: Landmine Single Leg Hip Thrust
- Start by sitting on the ground with your upper back against a bench and one foot flat on the ground.
- Place the barbell landmine system under the foot that is on the ground, securely positioned.
- Drive through the heel of the grounded foot, raising your hips toward the ceiling.
- Hold the position at the top for a moment, squeezing your glutes.
- Lower your hips back down to the starting position and repeat for the desired number of repetitions.
Common Mistakes
- Overextending the lower back during the thrust.
- Not fully extending the hips at the top of the movement.
- Rushing the lift without proper form.
Modifications
- Perform the exercise without weight for beginners.
- Use a bench for support if necessary.
Tips
- Focus on a controlled movement when lifting the hips.
- Ensure that your back remains straight and avoid arching your lower back.
- Engage your core throughout the exercise.
Landmine Single Leg Hip Thrust Alternatives
Tags
hips
glutes
strength
single leg
thrust
body weight
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