Single Leg Cross Pelvis Push
Unilateral glute activation with pelvic control
LegsIntermediateStrengthThrust
At a glance
| Muscles worked | Primary: Glutes and core stabilizers |
|---|---|
| Muscle group | Legs |
| Difficulty | Intermediate |
| Type | Strength · Thrust |
| Sets & reps | 3 sets × 10-12 each leg |
| Estimated calories burned | ~45 kcal |
| Equipment | None needed |
How to do it
- Step 1: Lie on back with one knee bent
- Step 2: Extend other leg straight
- Step 3: Drive through heel to lift hips
- Step 4: Keep pelvis level
- Step 5: Switch legs
Coaching tips
Benefits
Unilateral glute activation with pelvic control
Common mistakes
Rotating the pelvis
Make it harder
Add weight or pause at top
Make it easier
Bilateral hip thrust
Breathing
Exhale on push
Build a workout with this exercise
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Intermediate · 3 sets × 10-12 each legGeneral 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.