Single-Leg Leverage Hip Thrust

GymDaze demonstration

Watch Single-Leg Leverage Hip Thrust

Technique

How to perform Single-Leg Leverage Hip Thrust

1. Position the machine's back pad under your upper back and secure its lap restraint across your hip crease.
2. Plant the working foot on the platform, with the shin approximately upright near the top.
3. Keep the other foot off the platform; hold that leg forward or rest its ankle across the working knee without using it to push.
4. Grip the handles, keep your ribs controlled, and extend the working hip to raise the lever.
5. Finish by extending the hip rather than arching the lower back; keep the working knee aligned with the foot.
6. Lower the hips and lever under control through the machine's usable range while keeping the free foot unsupported.
7. Complete the repetitions, secure the lever as required by the machine, and switch legs.

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus.