Weighted one leg hip thrust Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Weighted
- 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 Weighted Hip Thrust
How to: Weighted one leg hip thrust
- Sit on the ground with your upper back against a bench or sturdy surface.
- Place a weighted object over your hips and extend one leg with your foot flat on the ground.
- Push through your heel of the grounded foot and lift your hips towards the ceiling until your body forms a straight line from your shoulders to your knees.
- Hold the position at the top for a second or two before lowering back down.
- Repeat for the desired number of repetitions, then switch legs.
Common Mistakes
- Overarching the lower back during the thrust.
- Not fully extending the hip at the top of the movement.
- Allowing the supporting foot to come off the ground.
Modifications
- Use a lighter weight to start.
- Perform the exercise without weights to master the form.
Tips
- Make sure your shoulders are resting on a stable surface.
- Engage your core throughout the movement.
- Use a weight that challenges you but allows for proper form.
Weighted one leg hip thrust Alternatives
Tags
glutes
hip thrust
strength
single leg
lower body
intermediate