Single-Leg Hip Thrusts

Introduction

The Single-Leg Hip Thrust is a highly effective lower-body exercise that targets the glutes, hamstrings, and core, making it a staple in any hypertrophy-focused training regimen. By isolating one leg at a time, this movement not only enhances muscle activation and growth but also improves unilateral strength and stability, addressing potential imbalances between the left and right sides of the body. Utilizing a bench or elevated surface for support, the Single-Leg Hip Thrust challenges your muscles through a full range of motion, promoting optimal glute engagement and development. Whether you're an athlete aiming to boost performance or a fitness enthusiast seeking to sculpt and strengthen your lower body, incorporating Single-Leg Hip Thrusts into your routine can yield significant benefits.

Execution

How to Execute Single-Leg Hip Thrusts

Setup

1. Find a bench or sturdy platform that is about knee height.
2. Sit on the ground with your upper back resting against the edge of the bench.
3. Bend your knees and place your feet flat on the floor, hip-width apart.
4. Extend one leg out straight, keeping the other foot firmly planted on the ground.
5. Place your hands on your hips or extend them out to the sides for balance.

Execution

1. Engage your core and squeeze your glutes.
2. Drive through the heel of your planted foot to lift your hips towards the ceiling.
3. Continue to lift until your hips are fully extended and your body forms a straight line from your shoulders to your extended foot.
4. Hold the top position for a moment, ensuring your glutes are fully contracted.
5. Slowly lower your hips back down to the starting position, maintaining control throughout the movement.

Finishing

1. Complete the desired number of repetitions on one leg.
2. Switch legs and repeat the exercise on the other side.
3. After completing the set, take a moment to stretch and relax your glutes and hip flexors.