Barbell Single-Leg Hip Thrusts
- 1 - Sit on the floor with your upper back against a bench, knees bent, and feet flat on the ground. Place a barbell across your hips, holding it securely.
- 2 - Engage your glutes and lift your hips toward the ceiling, focusing on one leg at a time. Ensure an even distribution of weight on the working leg.
- 3 - Extend one leg straight out, aligning it with your torso, maintaining the lifted hip position.
- 4 - Lower your hips back down to the floor and repeat the movement with the same leg. Focus on the contraction of the glutes throughout the exercise.
- 5 - Keep your core engaged for stability and to support your lower back. The bench provides support for your upper back.
- 6 - Continue the sequence.
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