Cross single leg hip thruster
Glutes and lower back
Glutes & HipsIntermediateStrengthStretch
At a glance
| Muscles worked | Glutes |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Intermediate |
| Type | Strength · Stretch |
| Sets & reps | 4 sets × 20 each leg |
| Estimated calories burned | ~25 kcal |
| Equipment | None needed |
How to do it
- Step 1: Setup — lay down on a flat surface andcross one leg over the other
- Step 2: push your foot down, while raising your hips up
Coaching tips
Benefits
Glutes and lower back
Common mistakes
not doing full range of motion
Make it harder
hold longer at the top
Make it easier
go slower
Breathing
Exhale when you lift hips
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 30 secondsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.