Barbell One Leg Hip Thrust

Muscles worked

Setup

1. Sit on the floor with your upper back resting against the long side of a flat bench, positioned just below your shoulder blades.
2. Roll a loaded barbell over your legs until it sits in the crease of your hips, using a bar pad for comfort.
3. Plant one foot firmly on the ground so your shin is vertical at the top of the movement, and lift the other leg completely off the floor.
4. Grip the barbell firmly on both sides of your hips to stabilize the weight throughout the set.

How to do it

1. Exhale and drive through the heel of the planted foot to extend your hips toward the ceiling.
2. Lift until your hips are fully extended and your torso is parallel to the floor, keeping the non-working leg bent or extended in the air.
3. Inhale as you slowly lower your hips back toward the floor under control, stopping just before the plates touch the ground.
4. Maintain a controlled tempo, focusing on a powerful 1-second ascent and a 2-3 second descent.

Form checklist

• Keep your chin tucked toward your chest and your gaze forward throughout the entire movement.
• Ensure the shin of the working leg remains vertical at the top of the rep to maximize glute tension.
• Keep your ribs pulled down and core braced to prevent your lower back from arching.
• Focus on keeping your pelvis level; do not let the hip of the non-working leg drop or rotate.

Pro tips

• Focus on 'scooping' the pelvis into a posterior pelvic tilt at the top of the movement to achieve a maximal glute contraction.
• Think about pushing the floor away with your heel rather than simply pushing the bar up.

Make it harder

• Add a 3-second isometric hold at the peak of the contraction on every rep.
• Slow the eccentric (lowering) phase to 4 seconds to increase time under tension and demand more stability.

Frequently asked

What muscles does the barbell one leg hip thrust work?

The barbell one leg hip thrust primarily targets the glutes, hamstrings, and quadriceps, and also works the erector spinae as secondary muscles.

What equipment do you need for the barbell one leg hip thrust?

The barbell one leg hip thrust uses barbell.

Is the barbell one leg hip thrust good for beginners?

The barbell one leg hip thrust is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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