How to do single leg hip thrust

Coach's Tips

This exercise focuses on strengthening your hip area by working one side at a time.

Start Position

1. Sit on the floor with a bench positioned directly behind you.

2. Place one foot firmly on the bench while the other foot remains flat on the ground.

3. Ensure your back maintains a neutral position; keep your shoulder blades pulled back and down.

4. Cross your arms over your chest with elbows bent.

Proper Form

1. Press through the heel that's on the bench and elevate your hips off the ground until your body forms a straight line from shoulders to knees.

2. Lower your hips back towards the floor with control.

3. Repeat for the required number of repetitions.

Breathing Technique

1. Breathe out as you raise your hips off the ground.

2. Breathe in while bringing your hips back to the ground.

Precautions

1. Keep your core active and maintain a neutral spine throughout the exercise.

2. Do not arch your back or overextend your hips.

3. Should you experience any lower back pain, stop immediately and seek advice from a doctor or physical therapist.