Single-Leg Hip Thrust

How to perform it

Step-by-step instructions

1. 01Set the upper back on a bench and plant one foot under the knee.
2. 02Lift the other foot off the floor and keep the pelvis level.
3. 03Drive through the planted heel to lift the hips until the glute is fully squeezed.
4. 04Keep the ribs down and avoid rotating toward the lifted leg.
5. 05Lower the hips under control and repeat before switching sides.