Barbell one leg hip thrust

Expert Advice

Ensure your foot is planted firmly on the ground and your pelvis remains level throughout the exercise to engage the glutes effectively.

Sit on the ground with a bench behind you and a barbell over your hips.
Position yourself so that one foot is flat on the floor and the other leg is extended.
Lean back against the bench, and drive through the heel of your grounded foot to lift your hips.
Squeeze your glutes at the top, then lower your hips back down.
Repeat for the desired number of repetitions before switching legs.

Primary

Glutes50%

Secondary

Hamstrings25%

Quads25%

Equipment

Barbell

Exercise Type

Strength