Drive the hips upward with one leg while the other leg is held off the ground, producing single-leg hip extension that primarily loads the glutes.
How to do the Single Leg Hip Thrust#
- Sit with your upper back against a stable elevated surface and place the working foot flat on the floor while extending the other leg forward.
- Brace your core and press through the heel of the working foot to lift your hips until your torso and thigh form a straight line.
- At the top, actively contract the glute of the working leg and avoid letting your lower back hyperextend.
- Lower your hips in a controlled manner until your glute approaches the ground while keeping the non-working leg extended.
- Complete the desired repetitions on one side, then switch legs and repeat.
Muscles worked#
- Primary: Glutes
- Secondary: Hamstrings, Abs
Common mistakes#
- Pushing through the toes instead of the heel.
- Allowing the knee of the working leg to collapse inward.
- Overarching the lower back at the top of the movement.
- Using momentum or bouncing through repetitions.
