single-leg-hip-thrust-muscles
Sit on the floor with your upper back against a low bench or step, knees bent, feet flat on the floor. Lift one leg off the floor, extending it slightly or keeping the knee bent, ensuring your hips remain level.
- Equipment
- No Equipment
- Difficulty
- Intermediate
- Focus Area
- Glutes
- Injury risk
- Low
Primary muscles
- gluteus maximus
- gluteus medius
Secondary muscles
- hamstrings
- erector spinae
- rectus abdominis
- obliques
Target muscles
- glutes
- hips
- legs
- abs
How to perform
- 1
Sit on the floor with your upper back against a low bench or step, knees bent, feet flat on the floor.
- 2
Lift one leg off the floor, extending it slightly or keeping the knee bent, ensuring your hips remain level.
- 3
Brace your core, tuck your pelvis slightly, and drive through the heel of your grounded foot.
- 4
Squeeze your glutes to lift your hips towards the ceiling until your body forms a straight line from your shoulder to your knee.
- 5
Hold briefly at the top, ensuring your hips are fully extended and level, avoiding any rotation.
- 6
Slowly lower your hips back down with control, maintaining tension in your glutes, before repeating.
Safety & form
Train smart. Read these notes before adding heavy load.
