How to perform Bodyweight Single Leg Hip Thrust with proper form
Setup
- Positioning: Sit on the ground with your upper back against a bench or elevated surface.
- Leg Placement: Bend one knee and place that foot flat on the ground. Extend the opposite leg straight out.
Execution
- Engage Core: Tighten your core muscles to stabilize your body.
- Lift Hips: Push through the heel of the foot that is on the ground, raising your hips towards the ceiling.
- Alignment: Keep your shoulders, hips, and knee of the grounded leg in line at the top of the movement.
- Hold: At the top, your body should form a straight line from your shoulders to the knee of the grounded leg.
- Lower: Slowly lower your hips back to the starting position without touching the ground.
Tips for Proper Form
- Foot Placement: Ensure the grounded foot is close enough that your knee stays aligned with your ankle.
- Controlled Movement: Perform the lift and lower slowly to maximize muscle engagement.
- Avoid Overarching: Do not overarch your lower back; keep your pelvis tucked.
Common Mistakes
- Wrong Foot Position: Placing the foot too far or too close can cause strain.
- Speed: Performing the exercise too quickly can reduce effectiveness and increase injury risk.
- Hip Rotation: Avoid letting your hips roll outward; keep them as stable as possible.
Summary
Maintain proper alignment and control throughout the movement for optimal engagement and safety.
Exercises
Box Squat, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Box Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Bulgarian Split Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Calf Press on Leg Press, Leverage Machine
Type: Lower, Legs
Target: Calves
Calf Press on Seated Leg Press, Leverage Machine
Type: Lower, Legs
Target: Calves, Quadriceps
Synergist: Glutes, Hamstrings
Elliptical Machine, Leverage Machine
Type: Lower, Legs
Synergist: Biceps, Forearms, Shoulders, Glutes, Hamstrings, Back, Chest, Quadriceps
Front Squat, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Front Squat, Cable
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Front Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Front Squat, Smith Machine
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Front Squat, Kettlebell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Glute Bridge, Barbell
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Quadriceps
Glute Bridge, Dumbbell
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Quadriceps
Glute Bridge, Band
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Quadriceps
Glute Bridge March, Bodyweight
Type: Lower, Legs
Target: Glutes, Abs
Synergist: Hamstrings, Quadriceps
Glute Kickback, Cable
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Abs
Glute Kickback, Band
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Abs
Goblet Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Goblet Squat, Kettlebell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Good Morning, Barbell
Type: Lower, Legs
Target: Hamstrings
Synergist: Glutes