How to Do Single Leg Hip Thrust
The single leg hip thrust should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the single leg hip thrust.
Beginning Single Leg Hip Thrust
1. Begin by leaning against a bench with your upper back against it, one knee bent at about 90 degrees and the foot of the same leg flat on the floor — this will be your working leg.
2. Lift your other leg, bending your knee to form a 90-degree angle with your hip and knee.
Single Leg Hip Thrust Movement
1. Bend your elbows and rest your head in your hands, or lay your arms flat on the bench. Instead of using your elbows to create force and drive the movement, use your upper back as a pivot point.
2. Lift your hips until they are in line with your torso by contracting the glute of the working leg.
3. Hold this position for a few seconds while continuing to squeeze your glute, then return to the starting position.
4. Rep these steps for the other glute until you reach the desired number of reps and sets.
Single Leg Hip Thrust Benefits
1. Strengthens hip-extension muscles. Hip extension is the movement of the thigh away from the torso by increasing the angle between the torso and the thigh.
2. It has the potential to improve athletic performance.
3. May aid in the prevention of injuries.