Barbell one leg hip thrust

Barbell one leg hip thrust

The Barbell One-Leg Hip Thrust is an advanced lower body exercise that targets your glutes, hamstrings, and core muscles. This compound movement not only helps build strength and stability in your lower body but also improves your overall athletic performance. To perform this exercise, you'll need a barbell and a bench or step to elevate your upper back. Start by placing the barbell across your hips, ensuring it's secure and stable. Then, sit down on the bench or step with your upper back resting against it. Position one foot on the ground, keeping the other leg extended in front of you. To initiate the movement, drive through your heel and raise your hips off the ground, focusing on using your glutes and hamstrings to lift your body. Keep your core engaged throughout the movement and maintain a straight line from your shoulders to your knees. Hold the top position for a brief moment, squeezing your glutes, before slowly lowering your hips back down to the starting position. To make this exercise more challenging, you can add weight to the barbell or increase the range of motion by elevating your feet on an elevated surface. It's essential to maintain proper form and avoid excessive arching of the lower back during the movement to prevent injuries. Incorporate the Barbell One-Leg Hip Thrust into your lower body training routine to target your glutes and hamstrings effectively, enhance your athletic performance, and build overall lower body strength. Remember to warm up adequately before attempting this exercise and always use proper form for optimal results.


  • Start by positioning a barbell across your hips, so that it rests on your pelvis.
  • Position yourself on a stable bench or step so that your upper back is supported and your feet are firmly planted on the ground.
  • Extend one leg out in front of you keeping it parallel to the ground.
  • Begin the movement by driving through your heel and extending your hips upward, pushing the barbell up towards the ceiling.
  • Pause for a moment at the top of the movement, squeezing your glutes.
  • Slowly lower the barbell back down to the starting position while maintaining control throughout the movement.
  • Repeat the exercise for the desired number of repetitions before switching to the other leg.

Tips & Tricks

  • Ensure proper form by keeping your back straight and shoulders aligned with your hips.
  • Engage your glutes by squeezing them at the top of the movement.
  • Maintain a steady tempo throughout the exercise, focusing on controlled movements.
  • Increase the intensity by using a heavier barbell or adding resistance bands.
  • Balance yourself by placing the non-working leg behind you or on a stability ball.
  • Include this exercise in your lower body routine to target your glutes and hamstrings.
  • Remember to warm up before performing this exercise to prevent injury.
  • Listen to your body and adjust the weight or intensity to match your fitness level.
  • Combine this exercise with other compound movements for a complete lower body workout.
  • Focus on breathing properly throughout the exercise, exhaling during the exertion phase.


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