Bodyweight Single Leg Hip Thrust

Instructions for proper form

1. Sit on the ground with your upper back resting against a bench, knees bent, and feet flat on the floor. 2. Extend one leg so that it is elevated off the ground. 3. Engage your core and press through the heel of the foot that remains on the ground. 4. Lift your hips off the ground by extending your hips, driving your elevated knee upwards. 5. Squeeze your glutes at the top, creating a straight line from your shoulders to your elevated knee. 6. Lower your hips back down without letting your butt touch the ground and repeat. 7. Complete your reps and switch legs.

Common mistakes to avoid

1. Allowing the lower back to arch excessively during the lift. 2. Not engaging the core, leading to instability. 3. Letting the foot of the elevated leg touch the ground. 4. Moving through momentum instead of controlled lifting. 5. Failing to fully extend the hips at the top.

Benefits

Specific benefits of the exercise

1. Primarily strengthens the gluteus maximus, enhancing hip strength. 2. Improves overall lower body strength and stability. 3. Engages the core for added trunk stability.

Expected results and timeframe

With consistent training 2-3 times per week, expect to see improvements in glute strength and muscle definition within 4-6 weeks..

Who this exercise is best for

This exercise is best for beginners looking to activate their glutes and for those who want to build lower body strength without heavy weights.

Scientific studies supporting its effectiveness

Research indicates that single-leg hip thrust exercises are effective in activating the gluteus maximus more efficiently than traditional bilateral hip thrusts, promoting better glute muscle hypertrophy and strength development.

Variations

Beginner modifications

1. Perform the hip thrust without elevating the back against a bench, using just the floor. 2. Lower the number of repetitions or use assistance for balance.

Advanced progressions

1. Add resistance by using a resistance band across the hips or placing a weighted plate on the hips. 2. Increase the range of motion by elevating the foot of the grounded leg on a step or weight plate.

Integrations

Complementary exercises

1. Bodyweight squats to further engage the lower body. 2. Lunges for added stability and strength in the glutes and legs.

Super set recommendations

Pair with glute bridges or single-leg deadlifts for a focused lower body workout.

Sample workout routines

1. Warm-up: 5-10 minutes of light cardio and dynamic stretching. 2. Bodyweight Single Leg Hip Thrusts: 3 sets of 10-12 repetitions per leg. 3. Bodyweight Squats: 3 sets of 15 repetitions. 4. Cool down: stretching focused on the lower body.

Exercise combinations

Incorporate with exercises such as glute bridges, deadlifts, and step-ups for a complete glute activation workout.

Best time to do this exercise in your workout

Best performed during the strength portion of your workout after your warm-up to maximize strength and muscle engagement.