Single-Leg Weighted Hip Thrust

Sit on the floor with your upper back resting against the edge of a flat bench and place a weight plate or dumbbell securely across your hips.

Plant one foot firmly on the floor with your knee bent at a 90-degree angle, and extend your other leg straight out in front of you.

Drive through the heel of your grounded foot to lift your hips upward until your thighs and torso form a straight line.

Squeeze your glutes tightly at the top for a moment while keeping your core braced and your extended leg elevated.

Lower your hips back down in a slow and controlled motion to return to the starting position.