Single-Leg Barbell Hip Thrust
Sit on the floor with your upper back against a bench and a padded barbell resting across your hips. Plant one foot flat on the floor with the knee bent and extend the other leg straight out or hold it bent in the air. Bracing your core, drive through the working heel to extend your hips until your torso and working thigh form a straight line, squeezing that glute hard at the top. Lower under control until your hips nearly touch the floor, complete your reps, then switch legs.
How it is executed
- Sit on the floor with your upper back against a bench and a padded barbell resting across your hips.
- Plant one foot flat on the floor with the knee bent and extend the other leg straight out or hold it bent in the air.
- Bracing your core, drive through the working heel to extend your hips until your torso and working thigh form a straight line, squeezing that glute hard at the top.
- Lower under control until your hips nearly touch the floor, complete your reps, then switch legs.
- Muscles worked
- Glutes
- Primary muscle
- Gluteus maximus
- Equipment
- Barbell
- Movement pattern
- Lower body
- Difficulty
- Intermediate
- What it is for
- Strength · Hypertrophy
