Lever Single Leg Hip Thrust Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Leverage machine
- 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
Visualised Target Muscle Groups
Front
Back
How to: Lever Single Leg Hip Thrust
- Sit on the bench with your upper back supported.
- Position one foot on the ground and the other foot on the platform of the leverage machine.
- Engage your core and push through the heel of the grounded foot to lift your hips upwards.
- Pause at the top of the movement before slowly lowering back down.
- Repeat for the required number of repetitions.
Common Mistakes
- Arching the back excessively during the lift.
- Not achieving full extension of the hip at the top.
- Using momentum instead of controlled movement.
Modifications
- Use a lighter weight to start if you're not comfortable with the full movement.
- Perform with body weight only before progressing to additional weight.
Tips
- Keep your back flat on the bench throughout the movement.
- Engage your core to maintain stability.
- Drive through your heel to effectively target the glutes.
Lever Single Leg Hip Thrust Alternatives
Tags
glutes
strength
hips
hamstrings
quadriceps
exercise
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