Single-Leg Hip Thrust

1. Starting Position:
- Sit on the edge of the bench with your upper back supported.
- Place your feet flat on the ground, about shoulder-width apart.
- Lean back slightly, keeping your back straight and chest up.

2. Foot Placement:
- Lift one foot off the ground, keeping your knee bent, and position it at about a 90-degree angle.
- Your lifted foot should be close to your other leg, but not touching.

3. Engaging the Core:
- Tighten your abdominal muscles to maintain stability throughout the movement.
- Keep your shoulders back and relaxed.

4. Movement:
- Push through your heel of the grounded foot to lift your hips towards the ceiling.
- Focus on squeezing your glutes at the top of the movement.
- Your body should form a straight line from your shoulders to your knees.

5. Lowering:
- Slowly lower your hips back down to the starting position without letting your foot touch the ground.
- Maintain control throughout the movement.

6. Repetitions:
- Perform 10-15 repetitions on one leg, then switch to the other leg.
- Aim for 2-3 sets per leg depending on your fitness level.

7. Breathing:
- Exhale as you lift your hips and inhale as you lower back down.

Tips:
- Keep your movements slow and controlled to ensure proper form.
- If this is your first time, you can place your hands on the bench for additional support.
- Focus on your glute muscles during the exercise for maximum effectiveness.