Single Leg Hip Thrusts
Starting Posture
Start by lying on your back with your knees bent and feet flat on the floor. Lift one leg off the ground and extend it straight out in front of you.
How to Exercise
Pressing through your heel, lift your hips off the ground while keeping your core engaged. Squeeze your glutes at the top of the movement, then lower back down with control.
Breath Control
Inhale as you lower your hips down, exhale as you lift your hips up.
Common errors
Common errors include using momentum to lift the hips instead of engaging the glutes, and not fully extending the hips at the top of the movement.
Weights
You can increase the difficulty of this exercise by adding a dumbbell or barbell across your hips for extra resistance.
Grips
Variations
You can perform single leg hip thrusts with your foot placed on a bench or stability ball for an added challenge, or you can perform the exercise with both feet on the ground for a less intense variation.
Generate a workout for using deadlifts
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Sample workouts with this movement
Fit! Programs featuring this exercise
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
Comments and tips
Make sure to keep your hips level throughout the movement and avoid arching your lower back. Focus on squeezing your glutes at the top of the movement for maximum effectiveness.
Cautions
Avoid overarching your back or letting your knee collapse inwards as you lift your hips. If you feel any pain or discomfort, stop the exercise immediately.