Single-Leg Hip Thrust Jump
Build explosive power! This single-leg exercise targets glutes & hams for a stronger, higher jump. Level up your lower body workout!
The Single-Leg Hip Thrust Jump is a compound exercise that mainly works the glutes & hips and hamstrings, with help from the core. You'll need: exercise bench.
Required Equipment
Single-Leg Hip Thrust Jump Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Single-Leg Hip Thrust Jump Variations and Alternatives
How to do the Single-Leg Hip Thrust Jump
Begin by sitting on the ground with your upper back resting against a bench or stable platform. Bend your knees with one foot flat on the floor and the other leg raised off the ground.
Push through the heel of the foot on the ground and extend your hips upward, driving your upper back into the bench and raising your hips until your body forms a straight line from your shoulders to your knees.
Engage your glutes and hamstrings at the top of the thrust movement to maintain stability.
Quickly lower your hips back towards the ground without fully sitting down.
As you reach the bottom of the movement, immediately and explosively push through the heel again to perform a jump, propelling your body upward off the ground with the single leg.
Land softly on the same leg, absorbing the impact with your glutes and hamstrings, and transition smoothly back into the hip thrust position.
Repeat the movement for the desired number of repetitions before switching to the other leg.
Ensure to keep your core engaged throughout the exercise to support your back and maintain balance.
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Single-Leg Hip Thrust Jump FAQs
What muscles does the Single-Leg Hip Thrust Jump work?
The Single-Leg Hip Thrust Jump mainly works the glutes & hips and hamstrings, with help from the core. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Single-Leg Hip Thrust Jump?
Exercise bench.
Is the Single-Leg Hip Thrust Jump 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 Thrust Jump go on?
It belongs on leg day in a push/pull/legs routine.
What are some Single-Leg Hip Thrust Jump variations and alternatives?
Similar exercises include the Barbell Single-Leg Elevated Hip Heel Thrust, Celebratory Hip Thrust, Arm & Hip Countermovement Jump and Staggered Elevated Hip Leg Thrust.
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