Barbell One-Leg Hip Thrust
Gym Exercise Card
Equipment
The Barbell One-Leg Hip Thrust is a variation of the hip thrust that focuses on building the glute muscles, enhancing strength and power. By performing this exercise unilaterally, it also improves balance and stability.
How to do it
- Sit on the ground with your upper back against a bench, one leg bent and the other extended.
- Place a barbell across your hips and brace your core.
- Drive through your heel, lifting your hips until your torso is parallel to the ground.
- Hold the top position briefly, squeezing your glutes.
- Lower back down and repeat for the desired number of reps before switching legs.
Muscles worked
Primary Gluteus Maximus
Secondary Gluteus Medius Hamstrings Quadriceps
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