Landmine Single-Leg Hip Thrust

The single-leg hip thrust with the loaded end of a landmine bar across the hips; the anchored bar rides its own arc and cannot roll off.

How to do it

Setup

Upper back on a bench, the bar's loaded end padded across the hips, one foot planted, the other knee raised.

Steps

Hold the bar end with both hands and drive through the planted heel.
Rise until the body is straight from knee to shoulders.
Let the plate come down slowly and switch legs after the set.

Common mistakes

Bar end sliding toward the free side: keep it centered on the hips. Free knee dropping: hold it up the whole set. Hips twisting at the top: square them before each rep.

Breathing

Exhale driving, inhale lowering.