Barbell One Leg Hip Thrust
Primary Equipment
Olympic barbell
Olympic barbell
Secondary Equipment
Straight Bench
Straight Bench
Instructions
- Sit on the floor with your upper back against a bench and a barbell over your hips
- Bend one knee and place the foot flat on the floor, extending the other leg forward
- Push through your heel to lift your hips towards the ceiling, squeezing your glutes
- Lower your hips slowly and with control to the starting position
Tips
- Keep your chin tucked to avoid hyperextending your neck
- Maintain a stable core throughout the movement
- Focus on glute activation, not lower back
- Avoid arching your lower back excessively
Target Muscle
Primary
Secondary
