Single Leg Foot Elevated Hip Thrust
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How To Do A Single Leg Foot Elevated Hip Thrust Correctly
The Single Leg Foot Elevated Hip Thrust is an advanced bodyweight progression of the hip thrust that targets and isolates both glutes and your hamstrings independently.
To get started:
- Lie down with your back on the floor, arms extended out to the sides, and place your feet on a stable bench, box, chair, or couch.
- Raise and extend your hips to create a straight line from your knees to your shoulders by pressing your feet into the bench, while keeping your core contracted.
- By pressing your heel into the bench, you incorporate more hamstring, by pressing your toes into the bench you target more calves.
- Tuck one knee towards your chest as your press off with the other foot.
- Pause and squeeze your glutes hard.
- Under control, slowly lower your glutes back towards the floor and repeat without touching the floor.
Primary Muscles Worked
Beginner Variation
Advanced Variation
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.
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