How to Do Single-Leg Hip Thrusts With Perfect Form

The single-leg hip thrust is a lower-body exercise that activates your gluteal muscles—including the gluteus maximus, gluteus medius, and gluteus minimus. With proper form, single-leg hip thrusts can also work muscle groups in your lower back and legs like the hamstrings, adductors, and quadriceps. Perform this hip thrust variation by placing your shoulders against a bench or elevated surface and lifting your hips off the floor with one leg.

For single-leg hip thrusts, begin by performing 2–3 sets of 6–12 repetitions on each leg. Choose your sets and repetitions based on your ability to maintain good technique throughout all sets and repetitions.

1. 1. Sit on the floor with your back against a bench. With your upper back in contact with the bench, lift your hips slightly off of the ground.
2. 2. Place your hands on your hips. Rotate your shoulders outward to engage your lats. The bottom of your shoulder blades should be in contact with the bench.
3. 3. Bring one knee toward your chest and hold that leg at a 90-degree angle. The weight on your working foot should be evenly distributed along the entire foot. Rotate your working foot into the floor to create a stable foot position. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin. All repetitions should begin from this position.
4. 4. To begin the upward movement, squeeze your glute and push your working foot into the ground. Continue squeezing your glute as you push your hips toward the ceiling to achieve full hip extension. Keep your core engaged to keep your ribs down. Your pelvis should be level and slightly tucked at the top. Your shin should be vertical. Pause at the top.
5. 5. To begin the downward movement, hinge from your hip and slowly return to the starting position. Allow your chest to follow your hips. Your eyes should be facing forward while your chin remains tucked. Maintain tension on your glute and keep your core engaged. Your torso should create a 45-degree angle at the bottom of the movement.
6. 6. Repeat for your desired number of repetitions.

While the single-leg hip thrust and the single-leg glute bridge are both focused on glute activation, they differ from each other in a few key ways.

• Posture: The main difference between a single-leg hip thrust and a single-leg glute bridge is the position of your body. When performing a single-leg glute bridge, your upper body rests on the floor as you squeeze your glute muscles and lift your waist above you. In contrast, your shoulders are elevated during a single-leg hip thrust.
• Weight: Single-leg hip thrusts often involve free weights, like the single-leg barbell hip thrust. The additional weight from a barbell, dumbbell, or kettlebell requires more activation of your lower body muscles as you lift your backside off the floor. By contrast, the single-leg glute bridge is typically a bodyweight exercise that requires no equipment.
• Range of motion: The single-leg hip thrust allows for a greater range of motion compared to the single-leg glute bridge. Single-leg hip thrusts can be useful warm-ups for other leg exercises that use a hip-hinging movement like single-leg deadlifts and lunges.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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