One Leg Hip Thrust
Expert Advice
Ensure that you drive through your heel and not your toes to maximize glute activation and minimize quad dominance.
How-to-do Steps
- Sit on the ground with your back against a bench and one foot planted firmly on the floor.
- Raise the other leg off the ground, keeping it straight.
- Drive through the heel of your planted foot, lifting your hips upward while squeezing your glutes.
- Lower your hips back down without touching the floor and repeat for the desired number of reps.
- Switch legs and perform the same number of reps on the other side.
Details
Primary
Glutes50%
Secondary
Hamstrings25%
Quads25%
Equipment
Body weight
Exercise Type
Strength
