The Single Leg Hip Thrust is and excellent exercise for Bikini and Figure Competitors interested in targeting their glutes and hamstrings without emphasizing the quadriceps (front of the thigh).
While squats, deadlifts and lunges should always remain the focus of your lower body workout, this type of single joint butt exercise can be a great addition to cap off your training session.
For best results, you will want to perform the single leg hip thrust in a position that allows for a full range of motion. To do this, you will need either two benches or a bench and a plyo box.
Place them a few feet apart and position your shoulders along the edge of the bench. Place one foot flat on the other bench or box so that your knee is at a right angle when you’re at the top of the movement (full hip extension). The “resting” leg should be raised with the knee extended.
Lower yourself, with control, to a position where your hip is at approximately a right angle (from torso to thigh) as shown in the video. Once you’re comfortable with the exercise, increase the tempo and work to acheive maximum hip extension (the amount you’re able to move at the top of this movement).
The better your hip extension, the more developed your glutes will be in the long run, so range of motion is key here. Try adding a kneeling hip flexor stretch prior to your lower body workout as well as between exercises to help improve hip extension.
Schedule your free fitness evaluation today. Online/Phone and Local available. Just click here to sign up!
