Landmine Single Leg Hip Thrust
Description
The landmine single-leg hip thrust performs a single-leg hip thrust with the end of a landmine barbell placed on the working hip. The landmine's guided arc stabilizes the weight, making it easier to manage than a free dumbbell or plate on a single-leg thrust.
Muscle Group
Equipment Required
Landmine Single Leg Hip Thrust Instructions
- Set up a landmine. Sit on the floor with your upper back against a bench.
- Place the end of the barbell on your right hip crease.
- Bend your right knee with foot flat. Extend or lift your left leg.
- Drive through your right heel to thrust your hips up against the bar.
- Squeeze your right glute at the top.
- Lower under control.
- Complete reps, then switch sides.
- The landmine guides the weight path for stability.
Landmine Single Leg Hip Thrust Form & Visual
Landmine Single Leg Hip Thrust Benefits
- Guided bar path stabilizes the load
- Builds single-leg glute strength
- Easier to manage than free weights on single-leg thrusts
- Exposes left-right glute imbalances
- Easy to load progressively
- Excellent glute isolation
Landmine Single Leg Hip Thrust Muscles Worked
- Gluteus maximus (working leg)
- Hamstrings
- Core (anti-rotation)
- Erector spinae
Landmine Single Leg Hip Thrust Variations & Alternatives
- Weighted Single-Leg Hip Thrust
- Barbell Hip Thrust
- DB Single-Leg Glute Bridge
- Bodyweight Single-Leg Hip Thrust
- Banded Single-Leg Hip Thrust
