Single Leg Hip Thrust Jump

Muscles worked

Setup

1. Sit on the floor with your shoulder blades resting against the long edge of a flat bench.
2. Plant your working foot firmly on the ground so your shin is vertical at the top of the movement.
3. Lift the non-working leg off the floor, keeping the knee bent at a 90-degree angle.
4. Extend your arms out along the bench for stability and tuck your chin slightly toward your chest.

How to do it

1. Inhale to prepare, then drive through the heel of your working foot to explosively extend your hips toward the ceiling.
2. Exhale sharply as you push off the ground with enough force to achieve 'airtime' where your foot leaves the floor.
3. At the peak of the jump, maintain a neutral spine and avoid overextending your lower back.
4. Land softly on the ball of your foot, immediately absorbing the impact by hinging back down to the starting position.

Form checklist

• Keep your chin tucked throughout the entire movement to protect the lumbar spine.
• Ensure the drive comes from the glute and hamstring, not by arching the lower back.
• Maintain a level pelvis; do not let the non-working hip dip toward the floor.
• Land with a 'soft' knee to safely transition into the next repetition.

Pro tips

• Drive the knee of your non-working leg toward the ceiling as you jump to create more upward momentum and engage the deep core.
• Focus on a rapid 'triple extension' of the hip, knee, and ankle for maximum vertical height.
• Keep your ribs pulled down toward your pelvis to ensure the power is generated from the hips rather than the spine.

Make it harder

• Hold a light medicine ball or dumbbell against your hip crease to increase the resistance.
• Perform the jump onto a low aerobic riser or platform to increase the power demand of the concentric phase.

Frequently asked

What muscles does the single leg hip thrust jump work?

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

What equipment do you need for the single leg hip thrust jump?

The single leg hip thrust jump requires no equipment — just your body weight.

Is the single leg hip thrust jump good for beginners?

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

Related exercises

• 3 Point Standing HopsIntermediate · calves, glutes, hamstrings, and quadriceps
• 4 Cone Single Foot Lateral HopsIntermediate · calves, glutes, hamstrings, and quadriceps
• 4 Way Single Leg HopAdvanced · calves, glutes, hamstrings, and quadriceps
• Air Pillow Balance Counterbalanced Skater SquatAdvanced · glutes, hamstrings, and quadriceps