ActiveMan
No Result
View All Result
  • Wellness
  • Style
  • Living
  • Culture
  • Wellness
  • Style
  • Living
  • Culture
No Result
View All Result
ActiveMan
No Result
View All Result

Master Single Leg Hip Thrust with Perfect Form – 2022

Add this hip thrust exercise to your home workouts.

by Anusha
in Wellness
Reading Time: 4 mins read
Image Courtesy: healthline.com

Image Courtesy: healthline.com

Share on FacebookShare on Twitter

Single leg hip thrust workout is a powerful exercise that contributes to strong glute muscles. The exercise also helps to achieve a well-rounded physique. If you are focusing on attaining glute isolation, then perform a single leg hip thrust. Apart from working on glutes, the muscle also targets lower back muscles, hamstrings and quads. It does bring out valuable addition to your home workouts too. Also a good way of doing exercise if there are limitations of the equipment. 

Single leg hip thrusts are challenging but they are better when it comes to improving your overall body posture and health. The exercise involves superior motion that makes hips rise to the ceiling. But it is useful only when you master this workout with proper techniques. Many workouts target glutes muscles, but single leg hip thrust targets glutes effectively and is more powerful than the rest of the exercise. To improve mobility, strength, and balance you should incorporate this exercise into your daily routine. Discover more about how to perform single leg hip thrust accurately and check out its important benefits.

How to do Single Leg Hip Thrust

How to do Single Leg Hip Thrust

For this workout, you just need a single equipment bench. 

  1. Place the bench behind your back. 
  2. One foot should be on the floor and the other foot placed at 90 degrees. 
  3. Raise your other leg until hips form together at a 90-degree angle.
  4. Your arms should be rested flat on the bench and make sure that your body part starting from the upper back is outside the bench.
  5. Considering your upper back as a pivot point, move up and down and create a force.
  6. Raise your hips till they make a line with your torso.
  7. Pause for a few seconds, squeeze your glutes return to starting position.
  8. Repeat the steps at least 5 times.

See also: Best Sanuk Shoes for Men in 2022

Single Leg Hip Thrust Variation

Weighted Hip Thrust

The weighted one is similar to the standard version. Add a weight like a dumbbell or a kettlebell to the raised leg. You can either decrease or increase the weight as per your suitable choice. Better to start with a lower weight. Also start with the dumbbell first, the weighted variation will make increase your core and leg strength.

Banded Single Leg Hip Thrust

Instead of weights, a resistance band is used to do single leg hip thrust. A band should be tied around the working leg and then try to perform the thrust. Do this in a controlled motion, extend the hip of your working leg then bring it back to its initial position.

Common Mistakes

Common Mistakes Single Leg Hip Thrust

Hyperextending Your Back

While doing single leg hip thrust, avoid extending your back too much. This will prevent your hips from raising and glutes will reach just minimal contraction. To avoid this mistake, slightly tilt your hin down so that hips and legs can achieve maximum contraction.

Elbows Motion

In this workout, it is necessary to create force through glutes but mostly people push through their arms and elbows. So here you will experience load on your arms than glutes making this exercise difficult to perform. 

See also: How to do Crab Walk? Some Useful Tips to Do it – 2022

Less Contraction of Muscle

If you are not fully contracting your muscles then there is a possibility of not reaping the full benefits of this workout and thus leading to a lower back injury. So it is essential to achieve full contraction of a muscle to prevent uneasiness.

Benefits

Master Single Leg Hip Thrust with Perfect Form - 2022
  1. This exercise helps to increase the strength of hip extension. Furthermore, climbing stairs, yoga and everyday activities become easy to do.
  2. Also, hip extension plays a vital role in sports-based activities like jumping and running.
  3. Most people found hip thrust benefits similar to barbell and hex bar deadlifts.
  4. Stronger glutes promote a strong lower body ad hence there are high chances to improve athletic performance by single leg hip thrust.
  5. Also, muscle recovery is possible with this workout.

Read Also:

5 Best Nike Walking Shoes According to the Expert

5 Best Track Shoes for Every Type of Run and Field

5 Best Cariuma Shoes for the Wear-Everywhere Style

Best 5 Mongoose Mountain Bike Options in 2022 for Your Outgoing Adventures

ShareTweet
Previous Post

Best Vans Snowboard Boots that Will Drive you Through Snow – 2022

Next Post

Use Roman Swipes, Fulfill your Fantasy and Last Longer in Bed – 2022

Related Posts

How to Relieve Back Pain

Backache or pain is one of the most common physical ailments. American studies show that more than 16 million adults...

fireplace

Warm Nights: Essential Tips For Installing A Fireplace In Your Home

Welcome to the exciting world of fireplace installation. Choosing the right style for your home is crucial, and we’re here...

fall injuries

The 10 Most Common Slip and Fall Accident Injuries

Slip and fall accidents are some of the most commonly occurring workplace and business-located injuries that can happen. While they...

stress free

5 ways To Live a Stress-free Life

Everyone feels strained and stressed at some point in their life. But too much stress can hinder your ability to...

healthy lifestlye

Vital Things Every Man Should Do to Stay Healthy

Men are known to be strong and capable of doing anything. However, even the greatest and strongest worrier crumbles when...

Tantric Massage

Tantric Massage: Complete Guide for Men and Women

Tantra is the most recent name for the science of sexual practices. It was created by Indian sages in the...

Master Single Leg Hip Thrust with Perfect Form - 2022

Can I get six-pack abs by exercising? 

For many fitness enthusiasts, chiseled, ripped abs are the holy grail. These abs, however, are not easy to achieve.   Aside...

mushroom supplement

How to Choose a Mushroom Supplement

Hundreds of mushroom supplements line the shelves of wellness stores across the U.S., but determining what is safe and effective...

erectile dysfunction

5 Exercises To Eliminate Erectile Dysfunction

A high percentage of men experience erectile dysfunction in their 40s and above. This disorder is caused by many factors,...

Load More
Relationships

10 Delicious Foods That Will Make You Horny

Wellness

Master Single Leg Hip Thrust with Perfect Form – 2022

Wellness

Dolph Lundgren’s Ivan Drago Workout Routine for Rocky IV

Wellness

6 Creative Hacks On How To Lace Vans Like A Rockstar

  • About
  • Disclaimer
  • Contact us

© 2022 ActiveMan. All rights reserved. Registration on or use of this site constitutes acceptance of our Terms of Use and Privacy Policy. All the information on this website –activeman.com – is published in good faith and for general information purposes only. ActiveMan does not make any warranties about the completeness, reliability, and accuracy of this information. Any action you take upon the information you find on this website (ActiveMan), is strictly at your own risk. ActiveMan will not be liable for any losses and/or damages in connection with the use of our website. ActiveMan might get paid commissions on purchases made through our links to retailer sites. ActiveMan is a registered trademark of Placeful, Inc.

No Result
View All Result
  • Wellness
  • Style
  • Living
  • Culture

© 2020 ActiveMan. All rights reserved. All images property of their respective owners. ActiveMan is a registered trademark of Placeful, Inc.