How to Do Single Leg Hip Thrust (Home)?
- Sit with your back against an elevated surface like a bench or box. Your shoulders should be on the bench, knees bent, and feet flat on the ground.
- Lift one foot off the ground, keeping your knee bent at a 90-degree angle. The other foot should remain firmly on the ground, and your hips should be low in the starting position.
- Press through the heel of your grounded foot to drive your hips upward. Keep your shoulders in contact with the bench. Raise your hips until your torso and thighs form a straight line. Ensure your glutes are fully contracted.
- Hold and squeeze your glutes at the top for one second, then slowly return to the starting position with control. Complete the reps on one leg before switching to the other.
What Muscles Does It Work?
- Glutes
- Hamstring
