If you’re looking for a lower body exercise that targets your glutes, hamstrings and lower back, then the single leg hip thrust is perfect for you. This exercise is a variation of the traditional hip thrust, which engages both legs, and is perfect for those looking to add variety to their lower body routine. Here’s how to do it:
Step-by-Step Guide
1. Begin by lying on your back with your knees bent and your feet flat on the floor. Keep your arms by your sides with your palms facing down.
2. Lift your right foot off the ground and extend it in front of you, keeping it straight.
3. Push through your left foot and lift your hips off the ground, keeping your right leg extended and your left foot flat on the ground.
4. Hold this position for a second or two, squeezing your glutes and hamstrings.
5. Lower your hips back down to the ground, but don’t let your butt touch the floor. Repeat this movement for the desired number of reps, then switch legs and repeat.
Tips for Success
1. Keep your core engaged throughout the exercise to maintain stability and prevent injury.
2. Make sure to keep your hips level throughout the movement. Avoid letting your lifted hip drop or your butt sag to one side.
3. Don’t rush through the movement. Focus on squeezing your glutes and hamstrings at the top of the lift for maximum activation.
4. Start with a lower weight or no weight until you feel comfortable with the movement. Once you’ve mastered the form, you can gradually increase the weight.
Variations
1. Weighted Single Leg Hip Thrust: Hold a dumbbell or kettlebell on your hips to add resistance and increase intensity.
2. Banded Single Leg Hip Thrust: Place a resistance band around your thighs, just above your knees, to increase activation in your glutes and hips.
3. Single Leg Hip Thrust with Leg Extension: After lifting your hips, extend your lifted leg out to the side, keeping it straight. This will add an extra challenge and work your hip abductors.
Conclusion
The single leg hip thrust is a highly effective exercise that targets your glutes, hamstrings and lower back. By following the tips outlined above and incorporating variations into your routine, you can increase the intensity of the exercise and achieve even greater results. Give it a try and feel the burn!