Single-Leg Hip Landmine Thrust
Build a stronger, more powerful lower body! This single-leg thrust targets glutes and hamstrings for maximum results.
The Single-Leg Hip Landmine Thrust is a compound exercise that mainly works the glutes & hips and hamstrings, with help from the core, lower back and quads. You'll need: exercise bench or barbell or landmine attachment or weight plates.
Required Equipment
Single-Leg Hip Landmine Thrust Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Abdominals (rectus abdominis); Spinal Erectors (erector spinae); Deep Core (transverse abdominis); Quads (quadriceps femoris)
Single-Leg Hip Landmine Thrust Variations and Alternatives
How to do the Single-Leg Hip Landmine Thrust
Set up the barbell in a landmine attachment and load it with the appropriate weight.
Position a bench horizontally behind you.
Sit on the ground with your upper back against the bench and the barbell over your hips. If you do not have a padded barbell or hip thrust pad, you may want to use a towel or mat to protect your hips.
Roll the bar so it is directly over your hips and lean back against the bench so that your shoulder blades are near the top of it.
Plant one foot on the floor with your knee bent, and extend the other leg out straight.
Driving through the heel of your planted foot, extend through your hips to lift them towards the ceiling, pressing the barbell upwards. Your torso should move in a straight line with your extended leg.
Hold the top position for a brief pause, squeezing your glutes at the top of the movement.
Slowly lower your hips back down to the starting position without resting on the floor.
Repeat for the desired number of reps before switching legs.
Ensure that the core is engaged and the movement is controlled throughout to avoid any undue strain on the lower back. Start with lighter weight to master the technique before progressing to heavier loads.
---
Single-Leg Hip Landmine Thrust FAQs
What muscles does the Single-Leg Hip Landmine Thrust work?
The Single-Leg Hip Landmine Thrust mainly works the glutes & hips and hamstrings, with help from the core, lower back and quads. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Single-Leg Hip Landmine Thrust?
Exercise bench or barbell or landmine attachment or weight plates.
Is the Single-Leg Hip Landmine 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 Single-Leg Hip Landmine Thrust go on?
It belongs on leg day in a push/pull/legs routine.
What are some Single-Leg Hip Landmine Thrust variations and alternatives?
Similar exercises include the Barbell Elevated Hip Heel Thrust, Barbell Single-Leg Elevated Hip Heel Thrust, Bodyweight Single-Leg Elevated Hip Heel Thrust and Hip Far Leg Thrust.
Training calculators
Work out the numbers behind your training before your next session.