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How To Do The Single Leg Hip Thrust Exercise
The single
leg hip thrust exercise is a variation of the normal, two leg hip thrust
exercise except that one leg is used. The difference between the two is that the
single leg hip thrust places much more emphasis on your hamstrings and
buttocks. That is, your single leg must work much harder to raise your hips. If
you are new to exercise or just beginning, I suggest starting with the two leg
hip thrust first. Get familiar with the two leg hip thrust until you can
perform the exercise with relative ease.
It may take a few tries to get comfortable with the single leg hip thrust so be
patient and keep practicing. Over time your hamstrings and buttocks will start
to get stronger and more adept at performing the single leg hip thrust.
The single leg hip thrust exercise - Start position
The single leg hip thrust exercise - Right leg
The single leg hip thrust exercise - Left leg
Position for the single leg hip thrust exercise
Lay an exercise or yoga mat down on the floor. If you don’t have one, try using a towel. Lie down on the floor with your back flat and backs of your shoulder flush. Slightly puff out your chest. Bend your knees at roughly 90 degrees and place your hands on your upper thighs. Extend your left leg forward. You may have to move your one leg towards your booty.
How to perform the single leg hip thrust exercise
Using your right leg thrust your hips and buttocks off the floor until your stomach is linear with your extended leg. Pause for a second at the top part of the movement and descend back to the start position. Repeat. Once you’ve completed the repetitions for the right leg, change to the left leg and repeat the process.
Breathing
Breathe in as you thrust upwards and breathe out as you lower your hips and buttocks back to the start position.
Important points for the single leg hip thrust exercise
· If you feel any cramping in your hamstrings, please stop the exercise and call it a day.
· Keep your head level and upper back flat on the ground. Pick a spot on the ceiling and stare at it throughout the movement.
· Pause for a second at the top part of the movement and squeeze your buttocks.
· Keep the backs of your shoulders flush against the floor.
Video for the single leg hip thrust
Hip thrust variation #1 - Regular hip thrusts. If you find the single leg hip thrust a little too difficult, try using the two leg hip thrust. Once you can easily perform the two leg,regular hip thrusts try using the single leg hip thrust. For more information on the two leg, regular hip thrust exercise, see this page.
Hip thrust variation #2 - Dumbbell hip thrusts. For more information on how to perform the dumbbell hip thrust, see this page here.
Over his 30 plus years of experience, Blake Bissaillion has worked with nationally ranked body builders, power lifters and fitness professionals. In this time he has picked up volumes of applied knowledge that he openly shares with his clients. Mr. Bissaillion’s objective is to help as many beginners to weight training and fitness to achieve their weight loss and fitness goals while getting into their best possible shape. Mr. Bissaillion owns and operates Belly Be Gone, a fitness company that offers fitness and nutritional guidance and products.