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One leg Hip Thrust


Coach's Tips

It's a workout that targets your hip by exercising one by one.

How to

Starting Position

1. Begin seated on the floor, with a flat bench directly behind you. 2. Place one foot flat on the bench, with your other foot flat on the floor. 3. Make sure your back is in a neutral position, with your shoulder blades back and down. 4. Bend your arms and hold them across your chest.

Proper Form

1. Push through your heel on the bench and lift your hips up off the ground until your body is in a straight line from your shoulder to your knee. 2. Lower your hips back to the ground with control. 3. Repeat for desired number of repetitions.

Breathing Technique

1. Exhale as you lift your hips off the ground. 2. Inhale as you lower your hips back to the ground.


1. Make sure your core is engaged and your back is in a neutral position throughout the movement. 2. Avoid arching your back or extending your hips too high. 3. If you feel any pain in your lower back, stop the exercise and consult with your doctor or physical therapist.

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