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Single Leg Hip Thrusts

Exercise Profile

Body PartHips
EquipmentBody weight
Primary MusclesGluteus Maximus
Secondary MusclesHamstrings, Quadriceps
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Introduction to the Single Leg Hip Thrusts

Single Leg Hip Thrusts are a powerful lower body exercise that primarily target the glutes, hamstrings, and core, promoting strength, stability, and balance. This exercise is suitable for individuals at all fitness levels, from beginners to advanced athletes, as it can be easily modified to match one's abilities. People would want to incorporate Single Leg Hip Thrusts into their routine to improve lower body power, enhance athletic performance, and potentially alleviate lower back pain.

Performing the: A Step-by-Step Tutorial Single Leg Hip Thrusts

  • Lean back so your upper back is resting against the bench, while keeping your extended leg straight and your other foot planted firmly on the ground.
  • Push through your planted heel and raise your hips off the ground, driving them upwards while keeping your extended leg in line with your body.
  • Pause at the top of the movement, ensuring your body forms a straight line from your shoulder to your knee.
  • Lower your hips back down to the starting position, maintaining control and not touching the ground, then repeat the movement for your desired number of repetitions before switching to the other leg.

Tips for Performing Single Leg Hip Thrusts

  • Control Your Movements: A common mistake is to rush the exercise, which can lead to injury. It's crucial to control your movements, both on the way up and on the way down. This will not only help to prevent injury but also engage your muscles more effectively.
  • Engage Your Core: To get the most out of the exercise, it's important to engage your core muscles

Single Leg Hip Thrusts FAQs

Can beginners do the Single Leg Hip Thrusts?

Yes, beginners can do the Single Leg Hip Thrusts exercise. However, it's recommended to start with the basic Hip Thrust or Glute Bridge exercise to build strength and perfect form before progressing to the single-leg variation. The Single Leg Hip Thrust is a more advanced exercise and requires a good level of balance, core strength, and glute strength. It's always important to ensure you're performing exercises correctly to avoid injury, so beginners may want to seek advice from a trainer or fitness professional.

What are common variations of the Single Leg Hip Thrusts?

  • Single Leg Hip Thrust with Dumbbell: This variation incorporates a dumbbell placed on your hip to add extra weight and resistance.
  • Elevated Single Leg Hip Thrust: In this variation, your shoulders are placed on an elevated surface like a bench or step, increasing the range of motion.
  • Single Leg Hip Thrust on Stability Ball: This variation involves performing the exercise with your back on a stability ball, enhancing balance and core engagement.
  • Sliding Single Leg Hip Thrust: This involves using a sliding disc under your foot, adding an element of instability and increased difficulty.

What are good complementing exercises for the Single Leg Hip Thrusts?

  • Bulgarian Split Squats are another great complement to Single Leg Hip Thrusts because they also focus on one leg at a time, enhancing balance and unilateral strength, while also incorporating a wider range of lower body muscles such as the quadriceps and hamstrings.
  • Deadlifts can also enhance the benefits of Single Leg Hip Thrusts as they target the posterior chain muscles, including the glutes, hamstrings, and lower back, promoting overall lower body strength and stability.

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