Single-Leg Hip Thrust

Single-Leg Hip Thrust

When it comes to core and glute strengthening, hip thrusts are the name of the game! 

The single-leg hip thrust is a great way to isolate each side of your body and can help you improve your overall lower-body strength and general stability. 

Building Strength 

Hip exercises are incredibly important due to the fact that your hips are key for mobility and stability! Hip-related exercises – from extensions to flexions – have been commonly used throughout history. 

Though the exact origin of the move is unknown, it is believed that most hip-related moves come from ancient forms of yoga that worked to stretch out the hips and the muscles that support them. 

In the early 20th century, hip thrusts were commonly used by weightlifters and strongmen looking to up their strength before a performance or a match. 

Since then, hip exercises have become a part of many different athletic training routines. From weightlifters to bodybuilders, to team sport athletes, keeping the hips in tip-top condition is necessary for a healthy, strong body! 

Positively Impact Every Workout 

With the single-leg hip thrust, you’ll find yourself feeling stronger than ever when it comes to the other exercises that you do. Whether you’re working to be a weightlifter or are just trying to help strengthen your body, the single-leg hip thrust can help you get there! 

This move can help increase your deadlift strength and shape your glutes with regular use. 

The muscles involved in this calisthenics-based exercise include: 

  • Calves
  • Hip flexors
  • Lower back
  • Quads
  • Hamstrings

Prep Yourself For The Single-Leg Hip Thrust

Before you start this exercise, you’ll want to make sure that you have access to a hip thruster bench or a regular weight bench, as you’ll need a sturdy surface to lean your shoulders on. 

You may also want to have an exercise mat as well, depending on your needs and exercise skill level. 

Taking The Single-Leg Hip Hinge Thrust On 

Once you’re ready to add this exercise to your routine, all you need to do is: 

  1. Sit on the floor. Your back should be against the side of the bench, and your arms should be to the sides of your shoulders resting on the bench. 
  2. Bend your knees. Your right foot should go on top of an opposite bench, while your left foot will remain in the air. 
  3. Push your hips upwards using your right foot for leverage. Your left foot should move upwards as well. 
  4. Carefully bring your hips back down to their starting position. 
  5. Repeat steps 2-4 for the desired number of repetitions. 

Give Your Core The Workout It Needs

In addition to being a great lower-body workout, the single-leg hip thrust is an awesome way to engage your core. As the core is the center of all things balance for your body, you’ll want to make sure it’s in top shape. 

In addition to this, the single-leg hip thrust is a great way to work the individual sides of your body at a time. This can help you with any strength differential you may have. 

More Ways To Work The Hips 

Of course, you can absolutely find variations to the single-leg hip thrust that will fit your needs and help you achieve your exercise goals!

If you’re looking for something a little more challenging, try performing the single-leg hip thrust with a barbell. The use of weights will help treat your core to an even more intense workout, and can further target your glutes and quads. 

A Solid Lower-Body Workout 

Whether you’re a beginner or are advanced in your exercise regiment, you can certainly find a place for the single-leg hip thrust! This lower-body power-up is a fantastic way to ensure you’re taking good care of your hips and the muscles that support it – as well as keeping your core strong at the same time!

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