Single-Leg Bodyweight Hip Thrust

DMOOSE

Single-Leg Bodyweight Hip Thrust

Exercise Description

Main Target Muscles

Glutes 

Secondary Target Muscles

Abs and Hamstrings

Workout Type

Strength

Gym Gear

Bodyweight and bench

Fitness Level

Beginner

Compound/Isolated 

Isolation

Power Move 

Push

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. 

FITNESS FOR EVERYONE

Join our exclusive Facebook Community!

DMoose community is the place for all your fitness needs. We aim to give you the best tips in health, fitness, and wellness to live a healthy and balanced life.

DMOOSE NEWSLETTER

Healthier and Happier Life is One Step Away.

Get information on health, fitness and wellness with our weekly newsletter.

Write For Us

Think you've got a fresh perspective that will challenge our readers to become better version of themselves? We're always looking for authors who can deliver quality articles and blog posts. Thousands of your peers will read your work, and you will level up in the process.

Contribute to our blog

FITNESS FOR EVERYONE

Join our exclusive Facebook Community!

DMoose community is the place for all your fitness needs. We aim to give you the best tips in health, fitness, and wellness to live a healthy and balanced life.

  • 15 Fitness Professionals to Follow if You Want a Great Physique

    Following a healthy routine, eating the right food, and taking the correct supplements are not everything when mee...

  • 10 Ways to Overcome Body Image Insecurities and Locker Room Phobia

    How to overcome body image insecurity and locker room phobia? It's a question that many people find themselves str...

  • 10 Best High Protein Breakfasts for Muscle Growth

    They say breakfast is a mouthful commitment to a new day and for all the right reasons. 

    We have all grown ...

  • 9 Reasons Why High-Protein Frozen Yogurt Bars are Good for You

    Binging on an ice cream tub to cope with work stress, AGAIN? I bet you will regret the stress eating once you clim...

  • Top 7 Benefits of Wearing Compression Arm Sleeves

    Ever wondered why do people in the gym wear sleeves on their knees and elbows? 

    Do you think it's just a sh...

  • How to Choose the Best Barbell for Your Weightlifting Needs

    If you are a weightlifter or trying your hand at it for the first time, you might be a little confused about which...

  • Weight Loss: Can You Achieve Your Goal with Exercise Only?

    The moment you plan to shed some extra pounds, the thought of not being able to eat your favorite foods holds you ...

  • How to Lose Weight Naturally

    Losing weight- a thought that could be termed a collective nightmare of today's society. Call it insecurity or sel...

  • It's Hard to Convince Your Child to Put Down the Phone and Go for a Run. Here's How to Go About It.

    Playtime, such as rushing through the park, finding a place to hide, and jumping on the swings, is usually the hig...

  • Nearly Half of Active Military Troops Use Sports Supplements, According to Research.

    The new study published in the International Society for Sports Nutrition Journal investigated the use of a catego...

  • DMOOSE NEWSLETTER

    Healthier and Happier Life is One Step Away.

    Get information on health, fitness and wellness with our weekly newsletter.

    Start your fitness journey today!

    Take an extra 10% off your order.

    reach out

    Toll Free: (833) 366-6733

    support@dmoose.com

    5700 Crooks Road, Troy, Michigan 48098

    *By submitting this form you are signing up to receive our emails and can unsubscribe at any time.