Landmine Single Leg Hip Thrust

Body Part: Hips

Muscle: Other

Equipment: Barbell

Landmine Single Leg Hip Thrust is a unilateral glute-focused hip extension exercise built around a bench, a landmine anchor, and one working leg. It is useful when you want to load the glutes hard without relying on a free barbell balance challenge, and it is especially effective for cleaning up side-to-side strength differences. Because the movement is one-sided, the core and pelvis have to stay organized while the working hip does most of the work.

The setup matters a lot in Landmine Single Leg Hip Thrust. The upper back should be supported on the bench edge, the bar should sit in the crease of the hips, and the working foot should be planted far enough away that the shin can stay close to vertical near the top of the rep. The non-working leg stays lifted so it cannot help with the drive, and the ribs should stay down so the torso does not turn the thrust into a low-back arch.

Each repetition starts from a controlled bottom position and finishes with strong hip extension, not with an exaggerated lean or lumbar extension. Drive through the whole working foot, lift the hips until the torso and thigh line up, and squeeze the glute at the top before lowering under control. The bar should travel smoothly in the landmine arc while the pelvis stays level and the spine stays quiet.

This variation is often a good choice for lifters who want a lower-back-friendly accessory after squats, deadlifts, or lunges, or for anyone who needs more direct single-leg glute work. It can also be a solid beginner option because the landmine guides the load and makes the setup more stable than a free barbell version. The best sets look smooth, even, and repeatable from the first rep to the last.

Use a moderate load that lets you keep the hips square, the chin tucked, and the same range on every repetition. If the pelvis twists, the lower back takes over, or the bar rolls out of position, shorten the range and clean up the setup before adding weight. Landmine Single Leg Hip Thrust should feel like a strong hip drive with controlled return, not a bounce off the bench or a twist through the torso.

Instructions

• Anchor one end of a barbell in a landmine and place a flat bench behind it so the edge lines up with your shoulder blades.
• Sit in front of the bench and lean your upper back across the pad, then slide the loaded end of the bar into the crease of your hips.
• Plant the working foot flat on the floor and keep the other leg lifted so it cannot help with the drive.
• Tuck your chin slightly, keep your ribs down, and brace before you start the first rep.
• Drive through the whole working foot and lift your hips until your torso and working thigh are nearly in one straight line.
• Squeeze the glute at the top without arching your lower back or letting your pelvis twist.
• Lower the hips under control until you feel a strong glute stretch and the bar returns to the bottom position.
• Reset your breath between reps if needed, then repeat for the planned set before carefully lowering the bar and standing up.

Tips & Tricks

• Set the working foot far enough from the bench that the shin stays close to vertical at the top of Landmine Single Leg Hip Thrust.
• If the non-working leg helps you drive, shorten the set range and keep that thigh completely out of the rep.
• Keep the bar in the hip crease; if it slides, use a pad or re-center your hands before adding load.
• Finish each rep with hip extension, not with a lower-back arch that flares the ribs.
• A small pause at the top makes it easier to feel the glute and harder to bounce off the bench.
• Lower the load in a slow, controlled line so the bar does not drop and yank the pelvis forward.
• If your pelvis rotates, reduce the weight and square both hip points toward the ceiling before the next set.
• Exhale as you drive up and keep the ribs tucked so the torso does not turn the rep into a crunch.

Frequently Asked Questions

What muscles does Landmine Single Leg Hip Thrust work?

It primarily trains the glutes, with the hamstrings and core stabilizers helping keep the pelvis level. The working leg also needs the hip abductors and adductors to prevent rotation.

Why use a landmine for Landmine Single Leg Hip Thrust instead of a free barbell?

The landmine guides the bar through a fixed arc, which usually feels more stable and easier to control than a loose barbell. That makes it a good option for accessory work and single-leg training.

Where should the bench and upper back sit in Landmine Single Leg Hip Thrust?

The bench edge should support the shoulder blades or upper back, not the low back. If the bench is too high or too low, the setup gets awkward and the hips lose a clean line of force.

Where should the bar rest during Landmine Single Leg Hip Thrust?

The loaded end should sit in the crease of the hips, not on the stomach or too low on the thigh. A pad can help if the bar pressure feels sharp.

How do I know my foot is in the right spot?

At the top of Landmine Single Leg Hip Thrust, your working shin should be close to vertical and you should feel the glute doing most of the work. If you mostly feel quads or low back, adjust the foot slightly.

Is Landmine Single Leg Hip Thrust beginner-friendly?

Yes, because the landmine setup is more controlled than a free barbell and the load is easy to manage. Start light enough that you can keep the pelvis square and the return slow.

What is the most common mistake in Landmine Single Leg Hip Thrust?

Most people either twist the hips or finish by arching the lower back instead of fully extending the hip. Keep the ribs down and end each rep with the glute, not the spine.

How should I progress Landmine Single Leg Hip Thrust?

Add weight in small jumps only after you can keep the same foot position, bar path, and pelvic control on every rep. Pausing at the top or slowing the lowering phase is another good way to make it harder.