Single Leg 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
- Alternate Names
- Single Leg Hip Thrust
How to: Single Leg Thrusts
- Begin by lying on your back with knees bent and feet flat on the floor, hip-width apart.
- Lift one leg off the ground and extend it straight out.
- Push through the heel of your foot on the ground to lift your hips towards the ceiling.
- Hold the position at the top for a brief moment, then lower back down.
- Repeat for the desired number of repetitions before switching legs.
Common Mistakes
- Allowing the hips to sag or rise too high.
- Not engaging the core throughout the exercise.
- Using momentum rather than controlled movement.
Modifications
- Perform the thrust on a stable surface if balance is an issue.
- Reduce the range of motion for added stability.
Tips
- Keep your hips level throughout the movement.
- Engage your core to maintain stability.
- Drive through your heel to activate your glutes more effectively.
Single Leg Thrusts Alternatives
Tags
hips
strength
glutes
bodyweight
core
Bilaterally