Barbell one leg hip thrust
Step by step
How to perform
- One foot should be planted firmly on the ground, knee bent, while the other leg should be extended straight out.
- Brace your core and squeeze your glutes to thrust your hips upwards, keeping the foot of your working leg firmly on the ground and your other leg extended. The barbell should move upwards as your hips lift.
- At the top of the movement, your body should form a straight line from your shoulders to your knee.
- Slowly lower your hips back down to the starting position, keeping your core engaged and your back straight. Repeat the exercise for the desired number of reps, then switch legs.
Overview
About this exercise
The Barbell One Leg Hip Thrust is a dynamic strength training exercise that primarily targets the gluteus maximus, hamstrings, and core, promoting enhanced lower body strength and stability. This exercise is ideal for athletes, bodybuilders, or fitness enthusiasts seeking to improve their unilateral strength and balance, or anyone looking to tone and strengthen their lower body. Performing this exercise regularly can lead to improved athletic performance, better posture, and a reduced risk of injury due to enhanced muscular balance and coordination.
Coaching cues
Form tips
Bend one knee and plant the foot on the ground close to your glutes, while the other leg should be extended straight out. The foot of the extended leg can be pointed or flexed. Brace your core, squeeze your glutes, and lift your hips off the ground. Your weight should be supported by your foot and the upper back on the bench. Your body should form a straight line from your shoulders to your knees.
Slowly lower your hips back to the ground while keeping your core engaged. This is one rep. The movement should be controlled and deliberate, not fast or jerky, to avoid injury and ensure the correct muscles are being worked.
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