How to do a single leg hip thrust

Setup:

1. Lie on your back: Lie flat on your back with your knees bent. Place your feet flat on the floor, hip-width apart, close enough to your glutes to touch your heels with your fingertips.
2. Leg extension: Extend one leg straight up towards the ceiling (foot flexed) while keeping the other foot firmly planted on the ground.
3. Elevated surface (optional): For a greater range of motion, you can place your shoulders on a bench or step.

The Lift:

1. Initiate the thrust: Brace your core, squeeze your glutes, and use your planted foot to drive your hips upwards until your body forms a straight line from your shoulders to your working knee.
2. Hold and squeeze: Pause briefly at the top, focusing on maximal glute contraction
3. Controlled descent: Slowly lower your hips back down in a controlled manner, keeping your core engaged and focusing on your working leg.
4. Repeat: Perform the desired number of repetitions, then switch legs.

Tips:

• Focus on the working glute: Concentrate on the feeling of your working glute muscle throughout the movement.
• Don't overarch your back: Ensure your core is engaged to protect your lower back and focus the power on your glutes.
• Breathe: Exhale as you thrust upwards, inhale as you descend.