Single Leg Thrusts
Gym Exercise Card
Equipment
Single Leg Thrusts are an advanced glute exercise that targets one leg at a time, promoting unilateral strength and stability. This exercise mainly develops the gluteus maximus while engaging core muscles for stabilization, enhancing lower body power and balance.
How to do it
- Sit on the ground with your upper back against a bench and one foot flat on the floor.
- Extend the other leg straight out in front of you.
- Drive through the heel of the grounded foot to lift your hips upward.
- Squeeze your glutes at the top before lowering your hips back down.
- Repeat for the desired number of repetitions before switching legs.
Muscles worked
Primary Gluteus Maximus
Secondary Erector Spinae Hamstrings Quadriceps
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