Weighted Hip Thrusts
The single-leg bench hip thrust with a weight plate held across the hips, the free leg held straight in the air.
How to do it
Setup
Shoulder blades on the bench edge, a weight plate held flat on the hips, one heel planted, the other leg straight and off the floor.
Steps
- Thrust the plate up on the planted leg until the body is level.
- Pause at the top.
- Lower the hips with control; switch legs after the set.
Common mistakes
Plate sliding toward the ribs: hold it low on the hip bones. Hips tilting toward the free leg: keep the pelvis level. Free foot touching down to help: hold it up for the whole set.
Breathing
Exhale driving up, inhale lowering.
