One Leg Crossed Hip Thruster
Strengthens the glutes and improves hip extension power, supporting posture and lower-body strength.
Glutes & HipsIntermediateStrengthHinge
At a glance
| Muscles worked | Primary: glutes. Secondary: hips |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Intermediate |
| Type | Strength · Hinge |
| Sets & reps | 3 sets × 10-12 reps |
| Estimated calories burned | ~6 kcal |
| Equipment | None needed |
How to do it
- Step 1: Setup — Get into the starting position for One Leg Crossed Hip Thruster.
- Step 2: Initiation — Engage your core and begin the movement with control.
- Step 3: Main movement — Complete the movement through its full range of motion.
- Step 4: End position — Reach the top/end of the movement with control.
- Step 5: Return — Slowly return to the starting position.
- Step 6: Breathing reminder — Exhale on exertion, inhale on return.
- Step 7: Safety note — Keep the movement controlled and stop if you feel sharp pain.
Coaching tips
Benefits
Strengthens the glutes and improves hip extension power, supporting posture and lower-body strength.
Common mistakes
Rounding the lower back instead of hinging from the hips.
Make it harder
Add a pause at the hardest point, slow the tempo, or add light resistance (band or dumbbells).
Make it easier
Reduce the range of motion or reps until the movement feels controlled.
Breathing
Exhale on exertion, inhale on release.
Build a workout with this exercise
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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.