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.