Single-leg Hip Thrust
- Primary muscles
- Glutes
- Secondary muscles
- Hamstrings, Quads, Abs
- Equipment
- Body weight
- Movement pattern
- Single Leg
Steps
- 1 Start with your upper back resting on a flat bench, knees bent, and feet flat on the floor.
- 2 Lift one leg off the floor, keeping the knee bent, and cross your arms over your chest.
- 3 Drive through the heel of your grounded foot to lift your hips towards the ceiling, squeezing your glutes at the top.
- 4 Form a straight line from your shoulders to the knee of your grounded leg.
- 5 Slowly lower your hips back down towards the floor with control.
- 6 Complete your repetitions on one side, then switch legs and repeat the movement.
