Hip Far Leg Thrust
Build glute strength with the hip far leg thrust! Focus on controlled movements and feel the burn.
The Hip Far Leg Thrust is a compound exercise that mainly works the glutes & hips and hamstrings, with help from the lower back. You'll need: exercise bench.
Required Equipment
Hip Far Leg Thrust Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Spinal Erectors (erector spinae)
Hip Far Leg Thrust Variations and Alternatives
How to do the Hip Far Leg Thrust
Start by sitting on the ground with a flat bench directly behind you. Have your upper back against the edge of the bench.
Bend one knee and place the foot flat on the floor, while extending your other leg out straight in front of you.
Push through your heel on the bent leg, driving your hips upward while keeping your extended leg raised in line with your torso. The movement should focus on extending your hips until your body is in a straight line from the knee to your shoulders at the top of the motion.
Pause at the top of the movement, squeezing your glutes for 1-2 seconds.
Lower your hips back down to the starting position in a controlled manner.
Repeat for the desired number of repetitions before switching to the other leg.
Ensure that the movement is controlled and focus on the contraction of your glutes and hamstrings. Do not overextend your lower back at the top of the thrust. If adding weight, you can place a dumbbell or barbell across your hips for added resistance. Use proper form and engage your core throughout the exercise to maximize effectiveness and reduce the risk of injury.
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Hip Far Leg Thrust FAQs
What muscles does the Hip Far Leg Thrust work?
The Hip Far Leg Thrust mainly works the glutes & hips and hamstrings, with help from the lower back. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Hip Far Leg Thrust?
Exercise bench.
Is the Hip Far Leg 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 Hip Far Leg Thrust go on?
It belongs on leg day in a push/pull/legs routine.
What are some Hip Far Leg Thrust variations and alternatives?
Similar exercises include the 45-Degree Hip & Glute Focused Extension, Barbell Elevated Hip Heel Thrust, Barbell Single-Leg Elevated Hip Heel Thrust and Bench Hip Extension.
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