How to Do One Leg Hip Thrust Properly

A perfect, firm booty never hurt anyone, and if you want one, the one leg hip thrust can get you there.

A good workout routine should incorporate single-leg exercises and booty workouts and thankfully, this exercise gives you both.

Not only is this a low-risk exercise in terms of execution and the demands it has on your body, it is also low budget because you do not need sophisticated equipment to get started.

It is also perfect for beginners, and if one variation does not ticket your fancy, you can always try another. This article will suggest modifications, alternatives and variations for this exercise.

If you are a pro and find it all too easy to execute, throw in some weights as see whether you still think it is an easy exercise to execute.

If you cannot go to the gy, doing this exercise in your house is ultra-simple. You can use your coffee table, if you do not have that, a stool or bench is still okay.

The only thing that matters is that your equipment of choice should not mive about when you are doing your exercise.

HOW TO DO ONE LEG HIP THRUST

  • Start by supporting your upper back on a bench, or stool.
  • Bend one knee at 90 degree while your foot is flat on the floor
  • Raise the other leg until the thigh is pointing upward and the knee of this leg is also at a 90 degree angle
  • Squeeze the glute muscles of the leg which is on the floor
  • With your upper back as a pivot, lift your hips till they align with your torso.
  • Squeeze your glutes and holds this position for a few seconds
  • Return to the starting position and switch legs. Repeat as many times as you can.

ONE LEG HIP THRUST MUSCLES WORKED

The target muscle for this exercise is the glutes, which is made up of the gluteus Maximus, gluteus medius and gluteus minimum. However, other muscles are worked to some extent too.

These include the adductors, quadriceps, hip flexors and hamstrings.

ONE LEG HIP THRUST BENEFITS

HIP STRENGTH

This exercise is great for your hips because it improves hip extension. Hip extension enables every day motions like sitting down, walking, jogging ans standing up.

If you sprint or engage is sporting activities that involve sprinting, this exercise should of interest to you. Studies have found that lower body strength is essential to sprint performance.

They also suggest that hip thrusts promise greater results than deadlifting when it comes to working the lower body muscles.

LOWERS RISK OF INJURY

Some motions and athletic activities expose your hips and groin areas to injury. Strengthening the glutesĀ  lowers the risk of injuries to muscles around this area.

NEEDS NO EQUIPMENT

Keep your card away because you will not beneeding to but anything for this exercise. This is one of the most portable exercises because you can do it just about anywhere, be it at the office, at home, in your hotel room.

You just need a strong base to lean on and you are good to go, and things to lean on can be found just about anywhere.

ONE LEG HIP THRUST ALTERNATIVES AND VARIATIONS

ONE LEG ELEVATEDĀ  HIP THRUST

To do this exercise:

  • Start by lying on the floor or on the mat facing up, place both feet on the bench and bend the knees at 90 degrees angle.
  • Lift one foot until the thigh is 90 degree to the other then squeeze your glutes
  • Raise your hips until they align with your torso and hold this position for a few seconds.
  • Return to starting position and switch legs
  • Do as many reps as you wish.

ONE LEG BANDED HIP THRUST

This variation makes this exercise more challenging by adding a resistance band to ensure your glutes are engaged throughout the exercise.

To do it:

  • Put a steady resistance band around your thighs
  • Support your upper back on a bench
  • Bend one knee at a 90-degree angle, with the foot flat on the floor
  • Lift the other leg to the point that you can feel tension in the resistance band
  • Maintain that stretch in the band, squeeze your glutes and raise your hips till they align with your torso
  • Hold this position for a few seconds then return to initial position.

ONE LEG HIP THRUST MISTAKES TO AVOID

NOT ENGAGING YOUR GLUTES

The success of this exercise depends on your ability to engage your glutes, and keeping them engaged for the better part of the exercise. If you do not engage your butt, your lower butt and hamstrings will compensate and that will make for one half-assed job.

PUSHING OFF THE ELBOWS

You are allowed to use yout arms and elbows to get yourself into the right position but that is a far as the elbows and arms go. Using your glutes to push off is cheating and will rob the glutes of gains.

Your arms should remain flat and relaxed on the bench and all the pivoting should come from the back.

LEANING FAR BACK

This exercise is not meant to hurt the back of your neck, but it will if you lean back and tilt your neck. You should not also rotate your hips and your back should remain straight.

The injury comes along when you rotate your hips and make unnecessary movements which then causes your neck and lower back to hurt. Only go as far as your glutes move, never as far as you can rock your body.

CONCLUSION

If your intention for working out is getting a firm butt, the one leg hip thrust will get you halfway there. The other half is good form, consistency, good diet and incoeporating other complimentary exercises.
You may want to speak to your physician if you have existing back and neck pains, so you do not make things worse for yourself.
Otherwise this a great glute exercise, and you should definitely find a way to incorporate into your workout routine for great results.