How to do the Single Leg Hip Thrust

Are you looking for a simple but effective glute exercise? If so, this exercises is for you.

One of the reasons the single leg hip thrust is a great exercise is its versatility. Minimal equipment is necessary and it can easily become more difficult. This exercise is a great way to activate and engage one glute muscle at a time. Do this exercise for 12 repetitions and you will definitely feel it.

Getting strong glutes will improve your posture, athletic performance, help prevent injury and make you feel better.

Here is how to do the single legged hip thrust.

1. Put the base on the shoulder blades on the back.

2. Extend the body and put the heels under the knees.

3. Press against the floor with the heels and mid sole of your foot.

4. Extend the hip

5. While extending the hip, drive your non working foot towards your chest.

6. Squeeze the glute when hip is fully extended

Tips

1. Keep your chin tucked in

2. Inhale coming down and exhale breath when squeezing glute