Introduction.
The Single Leg Bodyweight Hip Thrust is a lower body exercise that primarily targets the hamstrings but also works the glutes and core. This is a compound exercise which is well suited to intermediate lifters.
Alternatives.
Technique.
- Lie with your shoulders resting on a bench or box (approximately 1.5-2 foot high), with one knee bent and that foot planted flat on the floor and the other leg out straight.
- Thrust your hips toward the ceiling as you push your planted foot and your shoulders into the floor, squeezing your hamstrings at the same time.
- Lower your hips by slightly releasing the tension on your hamstrings until your butt is just off the floor, then repeat.
Leg Muscle Diagram.
