Single Leg Hip Thrust Jump
Gym Exercise Card
Equipment
The exercise focuses on building strength and explosiveness in the lower body through a dynamic hip thrust motion with an additional jump. It targets the glutes and hamstrings primarily, promoting power and stability.
How to do it
- Position your upper back on a bench, feet flat on the ground with one leg elevated.
- Engage your core, press through the heel of the grounded foot, and lift your hips explosively upwards.
- At the peak, perform a small jump by pushing off with the grounded foot.
- Land softly, maintaining control, and then lower back to the starting position.
- Repeat for desired reps and switch legs.
Muscles worked
Primary Gluteus Maximus
Secondary Gluteus Medius Hamstrings Quadriceps
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