What Is Muscle Hypertrophy? Meaning, Training and Benefits
By
Larissa Brioso
Single Leg Hip Thrust
Primary Equipment
Straight Bench
Straight Bench
Instructions
- Sit on the floor with your back against the bench
- Bend your knees and place your feet slightly in front of your glutes
- Lift one foot off the ground and keep your arms extended on the bench
- Keep your glutes and abdomen contracted
- Perform the movement by lifting your hips until they align with your torso
Tips
- Avoid performing the movement with your lower back
- Lift and lower in a controlled manner using your glutes and hamstrings
- Avoid jerks and sudden movements
Target Muscle
Primary
Secondary
