Single Leg Hip Thrust
The single leg hip thrust is a great exercise for building the glutes and hamstrings. This unilateral exercise allows individuals to create a solid foundation for their lower body. A strong foundation is important for injury prevention and provides a base for individuals to build their muscle and strength. This movement allows us to address any muscle imbalances in our lower body and lets us engage our core as well. This exercise can be very beneficial even with just your bodyweight, but can be executed with weight as you progress.
To Execute:
Place upper back onto a bench OR box (12” to 18”)
Place one foot directly under your knee.
Opposite leg stays straight and elevated, off the floor.
Press through the whole foot and push the hips up by squeezing the glute. The end position should make us look like a table top.
Lower the hips back to the starting position.
This exercise can be performed in sets of 2 - 4 and in the rep range of 10 to 15.
It is recommended to start with bodyweight, and when you can confidently hit 15 reps, you can add an external weight onto the leg with the foot pressing through the floor. Start with a light dumbbell resting along the hip crease and perform in the 8 to 12 rep range.