Barbell Single Leg Hip Thrust
Barbell Single Leg Hip Thrust
The Barbell Single Leg Hip Thrust is an effective lower body exercise that focuses on isolating and strengthening the glutes and hamstrings. By performing the movement on one leg, it adds an extra challenge to your balance and muscle coordination, making it excellent for unilateral training.
How to do Barbell Single Leg Hip Thrust
- Setup: Sit on the ground with a bench behind you. Place a barbell over your hips and lie with your upper back against the bench.
- Positioning: Bend one knee so your foot is flat on the floor while the other leg is extended out. The barbell should be positioned directly over your hips.
- Begin the Movement: Drive through the heel of your bent leg, lifting your hips and the barbell upwards. Extend your hips fully, squeezing your glutes at the top.
- Lowering Down: Slowly lower your hips back to the starting position without touching the ground.
- Repeat and Switch: Perform the desired number of repetitions, then switch to the other leg.
Form Tips
- Even Hip Alignment: Keep your hips level throughout the exercise to ensure balanced muscle engagement.
- Controlled Movements: Move in a controlled manner, especially when lowering your hips.
- Avoid Overextending: Extend your hips just until your body forms a straight line from shoulders to knees, to avoid lower back strain.
- Stable Upper Body: Keep your upper body stable against the bench throughout the movement.
Primary Muscles Targeted
- Glutes: The primary muscle worked, especially during the hip extension.
- Hamstrings: Engaged in supporting the movement and stabilizing the hips.
Secondary Muscles Targeted
- Lower Back (Erector Spinae): Works to maintain a neutral spine.
- Core Muscles: Engaged for stability throughout the exercise.
- Quadriceps: Involved to a lesser extent in stabilizing the movement.
