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Single Leg Hip Thrust
- 1 - Sit on the floor with your upper back against a bench or sturdy box, knees bent, and feet flat on the ground.
- 2 - Brace your core and lift one foot off the floor, keeping that knee bent while the working foot stays planted under the knee.
- 3 - Drive through the heel of the planted foot and extend your hips upward until your torso and working thigh form a straight line.
- 4 - Squeeze your glutes at the top without overextending your lower back or flaring your ribs.
- 5 - Lower your hips back down in a controlled motion until they are just above the floor.
- 6 - Repeat for the desired number of repetitions, then switch legs.
