Single Leg Hip Thrusts 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
- 5.5
- Alternate Names
- Single Leg Glute Bridge
How to: Single Leg Hip Thrusts
- Start by sitting on the ground, pressing your upper back against a bench.
- Bend one knee and place the foot flat on the ground.
- Lift the opposite leg while keeping it straight.
- Push through the heel of the grounded foot to lift your hips towards the ceiling.
- Hold for a moment at the top, squeezing the glutes, then lower back down.
- Complete the desired repetitions before switching legs.
Common Mistakes
- Overextending the lower back.
- Not engaging the glutes enough.
- Allowing the knee to collapse inwards.
Modifications
- Perform the exercise with both feet on the ground for easier execution.
- Use a bench or a lower surface to decrease the range of motion.
Tips
- Keep your back straight and avoid arching.
- Engage your core throughout the movement.
- Use a stable surface to rest your shoulder blades on.
Single Leg Hip Thrusts Alternatives
Tags
hip
strength
glutes
body weight
performance
balance