Single Leg Hip Thrust Jump Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Body weight
- Body Part
- Plyometrics
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Hamstrings, Quadriceps
- Intensity
- high
- Category
- aerobic
- Skill Level
- intermediate
- Estimated Calories
- 6
- Alternate Names
- Single Leg Hip Thrust with Jump
Visualised Target Muscle Groups
Front
Back
How to: Single Leg Hip Thrust Jump
- Begin seated on the floor with one foot flat on the ground and the other leg extended.
- Engage your glutes and drive through the heel of the grounded foot to lift your hips.
- As you reach the peak of the hip thrust, quickly jump off the grounded foot, lifting the extended leg into a jump.
- Land softly by bending the knee of the grounded leg and preparing for the next repetition.
Common Mistakes
- Allowing the opposite leg to drop too low during the jump.
- Not using the core muscles for stabilization.
- Landing too hard on the feet.
Modifications
- Perform the jump without the leg thrust for a lower-impact option.
- Use a soft surface or mat to reduce impact during landing.
Tips
- Focus on maintaining balance and stability while performing the jump.
- Engage your core to support your back throughout the movement.
- Use a controlled motion for landing to minimize impact on the joints.
Single Leg Hip Thrust Jump Alternatives
Tags
plyometrics
hip thrust
power
strength
balance
aerobic
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