One Leg Hip Thrusts
Single-leg hip thrusts are a variation of the classic hip thrust where only one leg is used to push the hips upward. This exercise specifically strengthens the glute muscles, lower back, and hamstrings. The single-leg movement also improves stability and balance, as each side works independently.
Compared to regular hip thrusts, this variation provides a more intense load per leg and is great for correcting muscular imbalances. To increase the muscular load without focusing on imbalance, the weighted hip thrust is a good option.
Necessary equipment
One Leg Hip Thrusts - the correct execution
- Start lying on the back
- Put the feet close to the buttocks
- Lift your left leg and extend the hip as much as possible
- At the same time, tense your buttocks
- Just keep contact with the floor only with the right foot and shoulders
Which muscles are trained by One Leg Hip Thrusts?
Primary trained muscles for One Leg Hip Thrusts
Glutes - The gluteus maximus is the large muscle in your buttocks. It is important for extending the hip, moving your leg backward, and stabilizing the hip joint.
Secondary trained muscles for One Leg Hip Thrusts
Hamstrings - The hamstrings are muscle groups located at the back of your thigh. They help you bend your knee and extend your hip.
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Similar exercises to One Leg Hip Thrusts
Hip Thrusts
This exercise is primarily dedicated to building your glute muscles and is particularly suitable for beginners. It primarily engages the hip and knee joints. If the exercise with just your body weight is too easy, you can use additional weight or perform the Single-Leg Hip Thrusts.
Sumo Deadlift with a barbell
The sumo deadlift is a variation of the classic deadlift, where the feet are positioned wide apart, with the toes pointing outward. This stance allows for a more upright torso position and places greater emphasis on the thighs and glutes, while slightly reducing the strain on the lower back. With the barbell version of the sumo deadlift, you can lift heavier weights compared to the dumbbell sumo deadlift.
Single Leg Hip Thrusts with a dumbbell
Single-leg hip thrusts with weight, typically done with a dumbbell, primarily target the glutes, hamstrings, and lower back. The upper back is supported on a bench or the floor, with a dumbbell placed on the hips while one leg is lifted off the ground. This unilateral exercise enhances stability and helps correct muscle imbalances between the legs. It requires good balance and core engagement to ensure proper form. Alternatively, the exercise can be performed as a Hip Thrust without Dumbbell.