One-Legged Hip Thrust

  1. Begin by lying on your back with your knees bent and feet flat on the ground.
  2. Extend one leg straight out, keeping it in line with your hip.
  3. Place your hands on the ground by your sides for support.
  4. Engage your glutes and lift your hips up towards the ceiling, keeping your extended leg straight.
  5. Pause at the top of the movement, then slowly lower your hips back down to the ground.
  6. Repeat for the desired number of reps, then switch legs.
Notes

Consider variations of this exercises where your back is on a bench and your feet are still on the floor, or adding weight to your hips.

Primary Muscles

  • Glute

Secondary Muscles

  • Hamstring
  • Thigh - Inner

Results

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Date Reps Resis. RPE

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