Barbell One Leg Hip Thrust
Description
The barbell one leg hip thrust performs the barbell hip thrust with one leg lifted off the floor while the other drives the load. The single-leg loading concentrates the work on one glute at a time and corrects strength imbalances. The barbell loading allows progressive overload despite the unilateral nature.
Muscle Group
Equipment Required
Barbell One Leg Hip Thrust Instructions
- Set up with your upper back against a bench, barbell across your hips.
- Plant your right foot flat on the floor with knee bent.
- Lift your left leg off the floor and extend it forward.
- Brace your core and pin your shoulders to the bench.
- Drive your right hip up by squeezing your right glute hard.
- Continue lifting until your hip is fully extended and your body forms a straight line.
- Maintain the lifted left leg throughout.
- Lower your hip back down with control. Complete reps, then switch legs.
Barbell One Leg Hip Thrust Form & Visual
Barbell One Leg Hip Thrust Benefits
- Single-leg glute isolation
- Corrects left-right imbalances
- Allows heavy loading despite unilateral pattern
- Strong glute development
- Useful for athletes who need glute power
- Develops hip stability
Barbell One Leg Hip Thrust Muscles Worked
- Gluteus maximus
- Hamstrings
- Adductors
- Core
Barbell One Leg Hip Thrust Variations & Alternatives
- Hip Thrust
- Single Leg Hip Thrust
- Glute Bridge
- Bulgarian Split Squat
