Barbell one-leg hip thrust


Exercise details

  • Target muscle: Gluteus Maximus
  • Synergists: Quadriceps (Vastus Lateralis, Vastus Medialis, Vastus Intermedius, Rectus Femoris)
  • Dynamic stabilizers: Hamstrings
  • Mechanics: Isolation
  • Force: Push

Starting position

  1. Position a loaded barbell parallel to a bench.
  2. Sit on the floor with your hips under the barbell and your back resting against the side of the bench.
  3. Grasp the bar at each side.
  4. Flex both knees and place your feet flat on the floor.

Execution

  1. Keeping your torso rigid, exhale as you raise the barbell by extending the hip of one leg until the hip is fully extended.
  2. Hold for a count of two and squeeze your glute.
  3. Inhale as you lower the barbell by flexing your hip. Do not allow the barbell to touch the floor.
  4. Repeat for more repetitions.
  5. Repeat the repetitions with your opposite leg.

Comments and tips

  • You can keep your other leg either straight or flexed.
  • Place the bench against a wall to prevent it from tipping over.
  • Wrap padding around the barbell to prevent it from hurting your hips.
  • Keep your torso rigid. Your back should not arch and your pelvis should not tilt.
  • Do not go very heavy with the barbell one-leg hip thrust because it can place too much torque (rotational force) on your lower (lumbar) vertebrae. If you want to go heavy, use the standard barbell hip thrust.

Barbell one-leg hip thrust video

Sources


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