Barbell one leg hip thrust

Category

Legs

Difficulty

Advanced

Equipment

Barbell

Primary muscles

Gluteus Maximus, Gluteus Mideus

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Erector Spinae

How to do it

1. Sit on the floor with your upper back resting against a bench, knees bent, and feet flat on the floor. Place a barbell across your hips, holding it securely with both hands. Lift one leg off the floor, extending it bent out in front of you.
2. Push through the heel of the foot that remains on the floor to lift your hips off the floor until your body forms a straight line from your shoulders to your extended leg.
3. Squeeze your glutes at the top of the movement and hold for a brief moment, ensuring your hips are fully extended.
4. Lower your hips back to the starting position with control, stopping just before your glutes touch the floor. Repeat for the desired number of repetitions, then switch to the other leg.

Form tips

• Drive through your heel to engage your glutes and hamstrings effectively.
• Focus on the squeeze at the top to maximize glute activation.
• Use a pad or towel on the barbell for added comfort on your hips.