Single-Leg Foot-Elevated Hip Thrust
The Single-Leg Foot-Elevated Hip Thrust is a powerful exercise that targets the glutes and hamstrings. By using one leg and placing the other on an elevated surface, the intensity is increased, leading to more isolated muscle activation and improved balance.
Execution
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1
Find a stable bench or elevated surface and sit with your back against it. Roll out a mat for extra comfort.
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2
Place one foot flat on the floor with your knee bent. Place the other leg on the elevated surface, with your foot pointing toward the ceiling.
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3
Place your arms across your chest or alongside your body for stability.
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4
Drive through the foot on the floor and lift your hips until your body forms a straight line from your shoulders to your knees.
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5
Hold this position briefly, then slowly lower your hips again.
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6
Repeat the movement for the desired number of repetitions, then switch legs.
Benefits
- Improves the strength and shape of the glutes.
- Increases hip stability and improves balance.
- Helps prevent injuries by strengthening the lower back and the muscles around the hips.
- Isolating each leg helps identify and correct muscle imbalances.
Common Mistakes
- ! Pushing the hips too high, which can lead to overloading the lower back.
- ! Not fully extending the hips at the top of the movement.
- ! Performing the exercise too quickly, which can result in reduced muscle activation.
Primary Muscles
This exercise primarily targets the gluteus maximus (the large glute muscle) and the hamstrings. The core and the stabilizing muscles around the hips and lower back are also engaged.
Possible Alternatives
- For lower intensity, perform the exercise without placing the foot on an elevated surface.
- To increase the intensity, place additional weight, such as a weight plate or sandbag, on the hips.
- Alternatively, perform the traditional hip thrust with both feet on the floor for more balanced muscle activation.
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