One Leg Barbell Hipthrust

Well-toned hip
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Coach's Tips

You can get intense targeting because you raise one leg and hold it with only one leg!

How to One Leg Barbell Hipthrust

Starting Position

1. Place a barbell on the ground in front of you.

2. Position your feet slightly wider than hip-width apart and point your toes outward.

3. Place the barbell on your upper thighs and lean back in a seated position.

4. Place one foot slightly in front of the other and extend your arms fully to support the barbell.

5. Keep your back straight and your core engaged.

Proper Form

1. Engage your glutes and press up with your foot to lift the barbell off the ground.

2. As you lift the barbell, keep your back straight and your core engaged.

3. When you reach the top of the movement, pause for a moment and squeeze your glutes.

4. Lower the barbell back to the ground under control, keeping your back and core engaged.

Breathing Technique

1. As you lift the barbell, inhale deeply.

2. As you lower the barbell, exhale slowly.


1. Make sure to keep your back straight and your core engaged throughout the exercise.

2. Avoid arching your back as you lift the barbell.

3. Don't use momentum to lift the barbell. Keep the movement smooth and controlled.

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