Weighted One-Leg Hip Thrust
The one-leg hip thrust with a weight plate held on the hips and the free leg held out straight.
How to do it
Setup
Upper back on a bench, a plate held flat on the hips, one foot planted, the other leg straight out in front.
Steps
- Drive through the planted heel, the straight leg rising in line with the body.
- Hold the plate still with both hands.
- Lower until the hips nearly touch the floor; switch legs after the set.
Common mistakes
Kicking the straight leg up to help: it only follows the hips. Plate sliding toward the belly: keep it on the hip bones. Standing knee drifting in: keep it over the foot.
Breathing
Exhale driving, inhale lowering.
