Barbell One-Leg Hip Thrust
The barbell hip thrust on one leg, the free knee held up; the working glute lifts the bar alone and keeps the pelvis level.
How to do it
Setup
Upper back on a bench, bar padded across the hips, one foot planted, the other knee raised.
Steps
- Drive through the planted heel to a straight line, knee to shoulders.
- Keep both hip bones level, the bar square across them.
- Lower under control; finish the set, then switch legs.
Common mistakes
Bar tipping toward the free side: hold it level with both hands. Pelvis twisting at the top: stop short of the tilt; a lighter bar. Pushing through the toes: the heel drives.
Breathing
Exhale driving up, inhale lowering.
