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Barbell one leg hip thrust

An advanced strength exercise that targets the hamstrings and glutes.

ADVANCEDSTRENGTHGYM
Barbell one leg hip thrust exercise demonstration

Muscles Targeted

Primary

  • HAMSTRINGS
  • GLUTES

Secondary

  • CORE
  • ADDUCTORS

How to Perform

  1. Shoulder-supported barbell hip thrust: scapula on bench, drive hips up through heels, pause at top and squeeze glutes. Use a pad for the bar and choose a moderate weight. Avoid excessive knee valgus.

Equipment Needed

  • Barbell

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General Safety

These general guidelines apply to every exercise: warm up first, choose a load and range you can control, and stop if you feel pain. Ask a qualified professional before training around an injury or medical condition.

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