Weighted one leg hip thrust

Weighted one leg hip thrust

The weighted one leg hip thrust is a fantastic exercise for targeting and strengthening the glutes, hamstrings, and lower back. This exercise requires minimal equipment, making it perfect for both home and gym workouts. To perform this exercise, you'll need a weight such as a dumbbell, barbell, or kettlebell. Begin by lying on your back with your knees bent and your feet flat on the ground. Extend one leg straight out in front of you, slightly off the ground. Rest the weight on your hips, just below your pelvic bone. Engaging your glutes and keeping your core tight, press your grounded foot into the floor as you lift your hips upwards. Your body should form a straight line from your shoulders to your knee, with your extended leg still off the ground. Pause at the top for a second before slowly lowering your hips back down to the starting position. By performing the weighted one leg hip thrust, you'll not only improve your overall lower body strength, but also enhance your hip stability, which can benefit your everyday movement and athletic performance. Remember to choose a weight that challenges you but allows you to maintain proper form throughout the exercise. Incorporating this exercise into your regular routine will help you develop a stronger posterior chain and achieve a more sculpted, toned lower body. As with any exercise, it's important to listen to your body and progress at a pace that feels comfortable for you.


  • Position an exercise bench parallel to a wall, with enough space between the bench and wall for you to lay on the bench and extend your legs towards the wall, your back flat on the bench, and your feet firmly on the ground.
  • Place a dumbbell or a barbell across your hips and hold it securely with both hands, palms facing up.
  • Extend one leg out straight, keeping your foot flexed and parallel to the ground.
  • Engage your core and squeeze your glutes, then lift your hips off the ground until only your shoulders and feet are on the bench.
  • Pause for a moment at the top of the movement, then slowly lower your hips back down to the starting position.
  • Repeat for the desired number of repetitions, then switch legs and repeat the exercise with the other leg.

Tips & Tricks

  • Maintain proper form and alignment throughout the exercise to ensure optimal muscle activation.
  • Engage your core muscles by actively stabilizing your spine during the movement.
  • Start with a comfortable weight that challenges you, but allows for good control and range of motion.
  • Focus on driving through your heel to activate your glutes effectively.
  • Squeeze your glutes at the top of the movement for a brief pause to maximize muscle contraction.
  • Breathe continuously throughout the exercise, exhaling during the concentric (lifting) phase and inhaling during the eccentric (lowering) phase.
  • Perform the exercise in a slow and controlled manner, avoiding any jerky movements.
  • Maintain a neutral spine position by avoiding excessive arching or rounding of your lower back.
  • Warming up before performing the exercise can help prepare your muscles and reduce the risk of injury.
  • Incorporate different variations of the weighted one-leg hip thrust into your routine to prevent plateaus and keep challenging your muscles.


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