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Single-Leg Bodyweight Hip Thrust


Single-Leg Bodyweight Hip Thrust
Table Of Contents

Exercise Description

Main Target Muscles


Secondary Target Muscles

Abs and Hamstrings

Workout Type


Gym Gear

Bodyweight and bench

Fitness Level




Power Move 


Single Leg Bodyweight Hip Thrust Overview

Single leg bodyweight hip thrust is an advanced form of the conventional bodyweight hip thrust.

Since this is a beginner to intermediate level workout, you are not required to use any weights. But to challenge your strength, you can add in a barbell with a squat pad and place it under your belly button and up high on your thighs.

This workout helps you target your glutes, quads, and hamstrings to make sure you are exercising various muscles simultaneously.

How to Do It

  1. Sit with your back against a bench and keep your knees bent and thighs parallel to the floor
  2. To start the exercise, lift up your left leg, making a 90-degree angle between your left hip and knee
  3. Lift your leg high enough to align the hip with your spine
  4. Keep your hands behind your head, and rest your elbows and upper arm on the bench
  5. Slowly return to the leg down but do not touch the floor until all your reps are completed.

Tips on Bodyweight Hip Thrusts 

  1. Start with fewer sets and reps: build your stamina first.
  2. Do not think you can let go of hip thrusts if you are doing glute bridges: the two are not interchangeable.
  3. Rest against the bench just below your shoulder blade to give your body solid support. 

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