Elevated Single Leg Hip Thrust (male)

Elevated Single Leg Hip Thrust demonstration gif

Instructions:

  • 1Start by sitting on the ground with a bench behind you, place your upper back against the bench
  • 2Bend one knee and place that foot on the ground. Extend your other leg out in front of you
  • 3Press your planted foot into the ground and lift your body upwards by squeezing your glutes, keeping your weight on your upper back and the foot on the ground
  • 4Lower your body back down in a controlled manner
  • 5Switch legs and repeat

Tips:

  • Keep your chin tucked and your eyes looking forward
  • Always maintain a neutral spine, avoid any arching or rounding
  • Engage your core throughout the movement to maintaining balance
  • Ensure your driving heel is planted firm on the ground

Elevated Single Leg Hip Thrust Muscles Worked

Arms

Back

Core

Legs