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
- 4
- Alternate Names
- Single Leg Glute Bridge, One-Leg Hip Raise
How to: Single Leg Hip Thrust
- Sit on the ground with your upper back resting against a bench or similar support.
- Extend one leg so that your foot is off the floor.
- Push through the heel of your other foot to lift your hips towards the ceiling.
- Squeeze your glutes at the top, hold for a moment, and then lower back down.
- Repeat for the desired number of repetitions before switching legs.
Common Mistakes
- Not engaging the core, leading to lower back strain.
- Allowing the supporting leg's knee to cave in.
- Using a range of motion that is too high or too low, leading to instability.
Modifications
- Perform the exercise with both feet on the ground to reduce difficulty.
- Use a towel under the supporting shoulder for cushioning.
Tips
- Ensure your shoulders are supported on a bench or surface before beginning.
- Keep your core engaged to maintain stability while lifting your hips.
- Focus on squeezing your glutes at the top of the lift.
Single Leg Hip Thrust Alternatives
Tags
glutes
strength
hip
body weight
stability
intermediate