Miniband Single Leg Hip Thrust

Instructions for proper form

1. Begin by sitting on the floor with your upper back resting against a bench. Place a miniband around your thighs, just above your knees. 2. Bend your knees and place your feet flat on the floor, hip-width apart. 3. Extend one leg straight out in front of you, keeping it off the ground. 4. Drive through the heel of the foot that is on the ground and lift your hips toward the ceiling, squeezing your glutes at the top. 5. Hold the top position for a count of one, then lower your hips back down. 6. Repeat for the desired number of repetitions and then switch legs.

Common mistakes to avoid

1. Not engaging the core, leading to lower back strain. 2. Lifting the hips without squeezing the glutes, reducing effectiveness. 3. Allowing the knee of the working leg to cave inwards. 4. Arching the lower back excessively.

Benefits

Specific benefits of the exercise

1. Strengthens and isolates the gluteus maximus. 2. Improves hip stability and control. 3. Engages the core throughout the movement. 4. Can enhance athletic performance by improving hip extension strength.

Expected results and timeframe

Expect to see improved glute strength and development within 4-6 weeks of consistent training. Increased hip stability may also become noticeable in daily activities and other exercises..

Who this exercise is best for

This exercise is ideal for beginners looking to develop glute strength and stability, athletes requiring improved performance in running or jumping, and individuals recovering from lower body injuries.

Scientific studies supporting its effectiveness

Numerous studies have shown that targeted exercises like hip thrust variations effectively activate the gluteal muscles, enhancing glute strength (Schick et al., 2010). Minimally invasive resistance exercises utilizing bands can lead to increased muscle hypertrophy (Contreras et al., 2015).

Variations

Beginner modifications

1. Perform the exercise with both feet on the ground to reduce difficulty. 2. Use a lighter resistance band or no band to focus on form.

Advanced progressions

1. Add weights to the hips for increased resistance. 2. Use a thicker miniband to increase difficulty. 3. Perform the hip thrust on an elevated surface for greater range of motion.

Integrations

Complementary exercises

1. Bodyweight squats to strengthen the quads and balance lower body workouts. 2. Deadlifts to enhance overall glute and hamstring strength.

Super set recommendations

Pair with glute bridges or kettlebell swings for a comprehensive glute activation workout.

Sample workout routines

1. Warm-up – Dynamic stretches for the lower body. 2. Miniband Single Leg Hip Thrust – 3 sets of 10-12 reps per leg. 3. Dumbbell Squats – 3 sets of 10-15 reps. 4. Glute Bridges – 3 sets of 12-15 reps. 5. Cool down – Static stretches focusing on the hips.

Exercise combinations

Combine with exercises targeting the quads (like lunges) and hamstrings (like Romanian deadlifts) to create a balanced lower body routine.

Best time to do this exercise in your workout

This exercise is best performed after your warm-up and before other compound movements like squats or deadlifts, or at the end of a lower body workout as part of a glute-focused finisher.