Single-Leg Hip Thrust
One foot planted, the other knee pulled in; the working glute also has to stop the hips tipping.
How to do it
Setup
Upper back on the bench, ONE foot planted, the other leg extended or knee pulled in.
Steps
- Drive to full extension on the single leg.
- Keep the hips LEVEL – no tilt toward the free side.
- Lower with control; finish the leg, switch.
Common mistakes
Pelvis dropping on the free side: level is the whole point; slow down. Pushing through the toes: heel drive. Range shrinking late in the set: full line or done.
Breathing
Exhale driving, inhale lowering.
