bodyweight·accessory
Single-Leg Hip Thrust
gluteshamstringscore
How to
The technique.
- 01
Sit on the floor with your upper back against a bench, one foot flat on the floor, knee bent.
- 02
Extend the other leg straight out in front of you.
- 03
Drive through the heel of your planted foot, lifting your hips towards the ceiling.
- 04
Squeeze your glutes at the top, forming a straight line from your shoulders to your knee.
- 05
Slowly lower your hips back down to the starting position with control, then alternate legs.
Common mistakes
What goes wrong.
- ×Arching the lower back excessively at the top, rather than extending hips.
- ×Not achieving full hip extension, failing to fully contract the glutes.
- ×Pushing through the toes instead of the heel, reducing glute activation.
- ×Losing core tension, compromising stability.
- ×Rushing the eccentric phase, losing tension and control.
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