How to perform Barbell Single Leg Hip Thrust with proper form
Setup
- Equipment Needed: Barbell, bench, and padding (optional).
- Positioning: Sit on the ground with your upper back against a bench. Roll the barbell over your hips.
Execution
- Foot Placement: Place one foot flat on the ground, while the other leg extends straight out in front of you.
- Engage Core: Tighten your core to stabilize your body.
- Hip Lift: Press through the heel of the grounded foot, driving your hips upward.
- Knee Alignment: Keep the knee of the grounded foot aligned with your ankle throughout the lift.
- Extend Fully: Lift your hips until your body forms a straight line from shoulders to knees.
- Pause: Hold the top position for a moment, squeezing your glutes.
- 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.
Exercises

Box Squat, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves

Box Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves

Bulgarian Split Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves

Calf Press on Leg Press, Leverage Machine
Type: Lower, Legs
Target: Calves

Calf Press on Seated Leg Press, Leverage Machine
Type: Lower, Legs
Target: Calves, Quadriceps
Synergist: Glutes, Hamstrings

Elliptical Machine, Leverage Machine
Type: Lower, Legs
Synergist: Biceps, Forearms, Shoulders, Glutes, Hamstrings, Back, Chest, Quadriceps

Front Squat, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves

Front Squat, Cable
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves

Front Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves

Front Squat, Smith Machine
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves

Front Squat, Kettlebell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves

Glute Bridge, Barbell
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Quadriceps

Glute Bridge, Dumbbell
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Quadriceps

Glute Bridge, Band
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Quadriceps

Glute Bridge March, Bodyweight
Type: Lower, Legs
Target: Glutes, Abs
Synergist: Hamstrings, Quadriceps

Glute Kickback, Cable
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Abs

Glute Kickback, Band
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Abs

Goblet Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves

Goblet Squat, Kettlebell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves

Good Morning, Barbell
Type: Lower, Legs
Target: Hamstrings
Synergist: Glutes