Landmine Single Leg Hip Thrust

The Landmine Single Leg Hip Thrust is a dynamic exercise that targets the glutes, hamstrings, and core muscles. This exercise is an excellent addition to any lower body strength routine to improve overall athleticism, enhance hip stability, and develop strong, powerful glutes. To perform the Landmine Single Leg Hip Thrust, you'll need a barbell with one end anchored securely in the ground or a landmine attachment. Begin by standing next to the barbell with the inside leg closest to the bar. Position the foot of the inside leg approximately hip-width away from the bar, and extend the outside leg straight out to the side. Next, hinge at the hips and grip the barbell with both hands, keeping the shoulders pulled back and down. With control, drive the hips upward by fully extending the inside leg, bringing the body to a horizontal position. Focus on squeezing the glutes at the top of the movement while maintaining stability and control throughout. The Landmine Single Leg Hip Thrust can be adapted to different fitness levels by adjusting the weight and repetitions. For beginners, bodyweight or lighter resistance can be used, focusing on mastering the technique and maintaining proper form. As strength and proficiency increase, gradually add weight to challenge the muscles further. Remember to always warm up properly before attempting any new exercise. Start with some dynamic stretches and activation exercises to prime the glutes and hips. As with any exercise, it's important to listen to your body, take breaks when needed, and gradually progress over time to avoid injury and achieve optimal results. Happy hip thrusting!

Instructions

• Start by setting up a landmine (or landmine attachment) in a corner of your gym or by using a landmine base.
• Place a barbell into the landmine and load it with an appropriate weight for your fitness level.
• With the barbell secure, stand perpendicular to the landmine, facing away from the attachment.
• Grab the end of the barbell with both hands and lift it up to shoulder height.
• Position yourself a few steps away from the landmine, with one foot slightly in front of the other.
• Bend your knees slightly and hinge forward at the hips, keeping your back straight and core engaged.
• As you maintain this position, elevate your back leg, keeping it straight and extending it behind you.
• Continue to hinge at the hips and lower your torso down until your front leg reaches a parallel position to the floor.
• Pause briefly at the bottom and then contract your glutes and hamstrings to drive your hips forward, raising your body back to the starting position.
• Repeat the movement for the desired number of repetitions and then switch sides to work the opposite leg.

Tips & Tricks

• Focus on proper form and technique to engage the glutes effectively.
• Start with lighter weights and gradually increase resistance to challenge your muscles.
• Incorporate a mix of unilateral and bilateral movements to work both sides of the body evenly.
• Pay attention to your breathing to maintain control and stability during the exercise.
• Incorporate variations such as tempo changes or pauses to add intensity and challenge.
• Ensure that your back stays neutral and supported throughout the movement.
• Use progressive overload by increasing weight, reps, or sets over time to continue making progress.
• Include accessory exercises that target the glutes, such as lunges or glute bridges, to complement the main movement.
• Fuel your body with a balanced diet that provides adequate protein for muscle repair and growth.
• Give yourself enough rest and recovery time between workouts to allow your muscles to heal and grow.