How to do single leg barbell hip thrust

Coach's Tips

Get focused muscle engagement by lifting with just one leg while holding the position.

Start Position

1. Position a barbell on the floor before you.

2. Stand with feet slightly wider than hip-width and toes pointing outward.

3. Lean back into a seated position, placing the barbell on your upper thighs.

4. Extend one foot forward a little, keeping arms fully extended to support the barbell.

5. Maintain a straight back and engage your core.

Proper Form

1. Activate your glutes and push through your foot to lift the barbell off the ground.

2. Keep your back straight and core engaged as you lift the barbell.

3. Pause and tighten your glutes at the peak of the movement.

4. Gradually lower the barbell back to the floor, maintaining back and core engagement.

Breathing Technique

1. Inhale deeply while lifting the barbell.

2. Exhale gradually as you lower the barbell.

Precautions

1. Ensure your back remains straight and core engaged throughout.

2. Avoid arching your back during the lift.

3. Maintain controlled, smooth movements without relying on momentum.