Barbell Single Leg Hip Thrust

Instructions for proper form

Start by sitting on the floor with your upper back against a flat bench. Roll a barbell over your hips and use a pronated grip to secure it. Extend one leg straight out in front of you while keeping the other foot planted on the floor. Engage your core, and press through the heel of the grounded foot to lift your hips toward the ceiling, forming a straight line from your head to your knee. Squeeze your glutes at the top of the movement before lowering your hips back down. Repeat for the desired number of reps, then switch legs.

Common mistakes to avoid

Avoid arching your lower back during the lift as this can lead to injury. Do not let your knee collapse inward; keep it aligned with your toes. Ensure you’re not shifting your weight excessively to the side with the elevated leg.

Benefits

Specific benefits of the exercise

Targets and builds strength in the glutes, particularly the gluteus maximus. Improves unilateral strength, stability, and muscle activation in the lower body, which can enhance overall athletic performance.

Expected results and timeframe

With consistent training (2-3 times per week), expect to see improved glute strength and muscle hypertrophy in 4-8 weeks. Some individuals may notice improved hip extension and stability within a couple of weeks..

Who this exercise is best for

This exercise is ideal for intermediate lifters looking to specifically target their glutes. It is also beneficial for athletes aiming to enhance their lower body strength and power, as well as those rehabilitating from lower body injuries.

Scientific studies supporting its effectiveness

Research supports the effectiveness of hip thrust variations in activating the glutes more significantly than traditional exercises like squats. Studies show that hip thrusts produce greater glute activation and may lead to better hypertrophy outcomes for the muscle.

Variations

Beginner modifications

Start with bodyweight hip thrusts or use a lighter load without a barbell. You can also perform the exercise with both feet on the ground to focus on building strength before progressing to a single-leg variation.

Advanced progressions

Incorporate added resistance such as banded hip thrusts or pausing at the top of the lift for a few seconds. You may also try increasing the range of motion by elevating your back on a higher bench.

Integrations

Complementary exercises

Complement this exercise with squats, deadlifts, and lunges to ensure overall lower body strength development. Resistance band leg abductions can also enhance glute activation.

Super set recommendations

Consider supersetting the Barbell Single Leg Hip Thrust with Romanian Deadlifts or Kettlebell Swings to target the hamstrings as well as the glutes.

Sample workout routines

A sample leg workout might include: 1) Barbell Squats (3 sets of 8-10 reps), 2) Barbell Single Leg Hip Thrusts (3 sets of 10-12 reps per leg), 3) Lunges (3 sets of 10 reps per leg), 4) Calf Raises (3 sets of 15-20 reps).

Exercise combinations

Combine with core exercises like planks or cable woodchoppers to enhance stability and strength outcomes.

Best time to do this exercise in your workout

The Barbell Single Leg Hip Thrust is best performed early in your workout after your warm-up and before engaging in more fatigue-inducing exercises. Aim to do it after compound movements like squats or deadlifts to focus on glute targeting.