How to perform Barbell Single Leg Hip Thrust with proper form

Setup

1. Equipment Needed: Barbell, bench, and padding (optional).
2. Positioning: Sit on the ground with your upper back against a bench. Roll the barbell over your hips.

Execution

1. Foot Placement: Place one foot flat on the ground, while the other leg extends straight out in front of you.
2. Engage Core: Tighten your core to stabilize your body.
3. Hip Lift: Press through the heel of the grounded foot, driving your hips upward.
4. Knee Alignment: Keep the knee of the grounded foot aligned with your ankle throughout the lift.
5. Extend Fully: Lift your hips until your body forms a straight line from shoulders to knees.
6. Pause: Hold the top position for a moment, squeezing your glutes.
7. Lower: Gradually lower your hips back down while maintaining control.

Tips

• Keep your chin tucked and gaze forward.
• Avoid hyperextending your lower back.
• Use a pad for comfort if needed.
• Alternate legs after completing your repetitions.