Single-Leg Hip Thrusts
Single-Leg Hip Thrusts
Equipment: Fabric Booty Resistance Band
Difficulty: Advanced
Target Muscles: Gluteus maximus, hamstrings, core
How to Perform Single-Leg Hip Thrusts
Step-by-Step Instructions:
- Place the resistance band around your thighs, just above your knees
- Sit on the floor with your upper back against a bench
- Place your right foot flat on the floor, knee bent
- Extend your left leg straight out in front of you
- Drive through your right heel and lift your hips up
- Push your right knee outward against the band
- Raise your hips until your body forms a straight line
- Squeeze your glutes hard at the top
- Slowly lower back down
- Complete all reps on one side, then switch legs
Recommended Sets & Reps:
- Intermediate: 2-3 sets of 8-10 reps per side
- Advanced: 3-4 sets of 12-15 reps per side
Form Tips:
- Keep your chin tucked throughout
- Drive through your heel, not your toes
- Keep your working knee pushed out against the band
- Maintain a straight line from shoulders to knees at the top
- Keep your core engaged for stability
- Don't hyperextend your back
Common Mistakes to Avoid:
- Arching your lower back excessively
- Letting your knee cave inward
- Not lifting hips high enough
- Using momentum instead of muscle control
- Letting your extended leg drop
- Looking up (straining neck)
Modifications:
- Easier: Perform regular hip thrusts with both feet down first
- Harder: Add weight on hips, increase reps, or add pulses at the top
Benefits:
- Maximum glute activation
- Corrects muscle imbalances
- Builds unilateral strength
- Improves balance and stability
- Enhances athletic performance
- Challenges core engagement