Single-Leg Hip Thrust Jump
The single-leg hip thrust driven so hard that the working foot leaves the floor at the top; land it softly and go again.
How to do it
Setup
Upper back on a bench, one foot planted under the knee, the other leg lifted.
Steps
- Drive the hips up hard through the planted heel.
- Let the foot leave the floor at the top, hips level.
- Land the foot softly and lower the hips under control.
Common mistakes
Arching the lower back to get higher: the glute finishes the lift, ribs down. Foot landing on the toes: set it back down flat, under the knee. Hips tipping to one side: keep the pelvis level.
Breathing
Exhale driving up, inhale lowering.
