Single Leg Hip Thrust
Advanced glute strength and balance
Glutes & HipsBeginnerStrengthHip
At a glance
| Muscles worked | Primary: Glutes |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Beginner |
| Type | Strength · Hip |
| Sets & reps | 3 sets × 8-10 each leg |
| Estimated calories burned | ~40 kcal |
| Equipment | None needed |
How to do it
- Step 1: Lie on back with one foot planted
- Step 2: Lift other leg straight up
- Step 3: Drive through planted heel and lift hips
- Step 4: Squeeze glute at top
- Step 5: Switch legs
Coaching tips
Benefits
Advanced glute strength and balance
Common mistakes
Hips dropping on one side
Make it harder
Add weight on hips
Make it easier
Regular glute bridge
Breathing
Exhale at the top
Build a workout with this exercise
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