Barbell Single-Leg Elevated Hip Heel Thrust
Build a stronger, sculpted lower body! This single-leg barbell exercise targets glutes, hamstrings, and core for power & stability.
The Barbell Single-Leg Elevated Hip Heel Thrust is a compound exercise that mainly works the glutes & hips and hamstrings, with help from the quads and core. You'll need: exercise bench or barbell.
Required Equipment
Barbell Single-Leg Elevated Hip Heel Thrust Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Quads (quadriceps femoris); Abdominals (rectus abdominis)
Barbell Single-Leg Elevated Hip Heel Thrust Variations and Alternatives
How to do the Barbell Single-Leg Elevated Hip Heel Thrust
Sit on the ground with a bench directly behind you. Have a barbell over your legs. Rolling the bar over your legs, lie down so that the upper part of the back is on the bench.
Place the barbell over your hips and secure it with your hands to prevent slipping.
Position your feet flat on the floor with one foot placed firmly and the other lifted off the ground, extending the knee.
Drive your weight through the heel of your foot on the floor, extending your hips upward, lifting the barbell as you perform a thrusting motion. Your torso should be parallel to the ground at the top of the movement, and your extended leg should be in line with your torso.
Pause at the top and squeeze your glutes.
Lower the hips back down to the starting position, keeping the extended leg raised throughout the movement.
Perform the desired number of reps on one leg before switching to the other leg to ensure balanced training.
It is important to progress to this exercise gradually, as it requires balance, core stability, and strength. Proper form is crucial to prevent injury and to maximize the benefits of the exercise. Always start with a lighter weight to practice the movement before increasing the load.
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Barbell Single-Leg Elevated Hip Heel Thrust FAQs
What muscles does the Barbell Single-Leg Elevated Hip Heel Thrust work?
The Barbell Single-Leg Elevated Hip Heel Thrust mainly works the glutes & hips and hamstrings, with help from the quads and core. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Barbell Single-Leg Elevated Hip Heel Thrust?
Exercise bench or barbell.
Is the Barbell Single-Leg Elevated Hip Heel Thrust a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Barbell Single-Leg Elevated Hip Heel Thrust go on?
It belongs on leg day in a push/pull/legs routine.
What are some Barbell Single-Leg Elevated Hip Heel Thrust variations and alternatives?
Similar exercises include the Barbell Glute Bridge, Barbell Elevated Hip Heel Thrust, Barbell Single-Leg Good-Morning and Barbell Kickstand Squat.
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