Single Leg Hip Thrusts
Step by step
How to perform
- Lean back so your upper back is resting against the bench, while keeping your extended leg straight and your other foot planted firmly on the ground.
- Push through your planted heel and raise your hips off the ground, driving them upwards while keeping your extended leg in line with your body.
- Pause at the top of the movement, ensuring your body forms a straight line from your shoulder to your knee.
- Lower your hips back down to the starting position, maintaining control and not touching the ground, then repeat the movement for your desired number of repetitions before switching to the other leg.
Overview
About this exercise
Single Leg Hip Thrusts are a powerful lower body exercise that primarily target the glutes, hamstrings, and core, promoting strength, stability, and balance. This exercise is suitable for individuals at all fitness levels, from beginners to advanced athletes, as it can be easily modified to match one's abilities. People would want to incorporate Single Leg Hip Thrusts into their routine to improve lower body power, enhance athletic performance, and potentially alleviate lower back pain.
Coaching cues
Form tips
A common mistake is to rush the exercise, which can lead to injury. It's crucial to control your movements, both on the way up and on the way down. This will not only help to prevent injury but also engage your muscles more effectively.
To get the most out of the exercise, it's important to engage your core muscles
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