Bodyweight Single-Leg Elevated Hip Heel Thrust
Build glute strength & stability! This single-leg hip thrust variation targets your glutes for a powerful and toned lower body.
The Bodyweight Single-Leg Elevated Hip Heel Thrust mainly works the glutes & hips and hamstrings, with help from the quads and core. You'll need: exercise bench.
Required Equipment
Bodyweight Single-Leg Elevated Hip Heel Thrust Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Quads (quadriceps femoris); Deep Core (transverse abdominis)
Bodyweight Single-Leg Elevated Hip Heel Thrust Variations and Alternatives
How to do the Bodyweight Single-Leg Elevated Hip Heel Thrust
Begin by sitting on the ground with one side of your shoulder blades against a bench or an elevated sturdy surface. Make sure the bench is secure and won't move during the exercise.
Extend one leg out in front of you, placing the other foot flat on the ground, slightly away from your butt.
Push through the heel of your planted foot to lift your hips up toward the ceiling. Keep your extended leg in line with your torso as you thrust upwards.
Squeeze your glutes at the top of the movement, ensuring your hips are fully extended.
Slowly lower your hips back down to the starting position without letting your butt touch the ground.
Keep your core tight and engaged throughout the exercise to maintain balance and stability.
Perform the intended number of repetitions on one leg before switching to the other leg.
Remember to breathe out as you perform the hip thrust and breathe in on the way back down. Ensure that the movement is driven primarily by your glutes and that you maintain control throughout the exercise, especially when transitioning between repetitions.
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Bodyweight Single-Leg Elevated Hip Heel Thrust FAQs
What muscles does the Bodyweight Single-Leg Elevated Hip Heel Thrust work?
The Bodyweight 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 Bodyweight Single-Leg Elevated Hip Heel Thrust?
Exercise bench.
What workout day should the Bodyweight Single-Leg Elevated Hip Heel Thrust go on?
It belongs on leg day in a push/pull/legs routine.
What are some Bodyweight Single-Leg Elevated Hip Heel Thrust variations and alternatives?
Similar exercises include the Single-Leg Reverse 45-Degree Hyperextension, Barbell Elevated Hip Heel Thrust, Barbell Single-Leg Elevated Hip Heel Thrust and Elevated-Heel Squat.
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