Single Leg Hip Thrust

How to do it

1. Sit on the floor with your upper back against a bench, box, or stable elevated surface.
2. Bend your knees and place your feet flat on the floor, about hip-width apart, with your heels relatively close to your glutes.
3. Lift one leg off the floor, extending it straight out or bending the knee slightly, keeping it elevated throughout the exercise. This is your starting position.
4. Drive through the heel of your planted foot, squeezing your glute, and lift your hips off the floor until your body forms a straight line from your shoulders to your knee of the planted leg. Your shoulders and upper back should remain in contact with the bench.
5. Hold the top position for a moment, ensuring maximum glute contraction and keeping your core tight to prevent your lower back from arching excessively.
6. Slowly lower your hips back down towards the floor in a controlled manner, but do not let your glutes fully rest on the ground if you are performing multiple repetitions.
7. Repeat for the desired number of repetitions, then switch legs and perform the exercise on the other side.

More glute exercises

Butt Lift (Bridge)

Flutter Kicks

Glute Kickback

Jumping Lunge