Tip: Build Your Butt. Do One-Leg Hip Thrusts
Tip: Build Your Butt. Do One-Leg Hip Thrusts
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<h2 class="article-detail">Take the hip thrust to the next level and strengthen your glutes with this exercise.</h2>
<div class="article-detail-byline"><span class="byline">by <a href="https://www.t-nation.com/all-articles/authors/ben-bruno">Ben Bruno</a> |</span> <span class="timeStamp3">Yesterday</span></div>
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<p>You may think the glutes get more than enough work from your squats, deadlifts, and lunges, but if you aren't doing specific glute exercises like bridges and hip thrusts, you're leaving a lot on the table as far as glute development is concerned. My personal favorite is the single-leg barbell hip thrust.</p>
<h4>Single-Leg Hip Thrust</h4>
<p><iframe width="620" height="349" src="//www.youtube.com/embed/BMIy2gtjsTI?autoplay=0&rel=0" frameborder="0" allowfullscreen="">[embedded content]</iframe></p>
<p>With this single-leg variation, you won't be able to use as much weight as a standard hip thrust, but you'll get an even bigger contraction in the glutes and avoid any lower back stress. Moreover, because the loads are lighter, it's more comfortable on the hips.</p>
<p>The bodyweight-only version is a great exercise in its own right, so start there and add weight slowly as you improve. To ramp it up, elevate the foot and do "1.5" reps or one-and-a-halves.</p>
<h4>Foot-Elevated Hip Thrust, 1.5 Reps</h4>
<p><iframe width="620" height="349" src="//www.youtube.com/embed/y5_9MFJCA1U?autoplay=0&rel=0" frameborder="0" allowfullscreen="">[embedded content]</iframe></p>
<p>Perform a full hip thrust, come halfway back down, thrust back up again and return to the starting position. That's one rep.</p>
<h4><a href="https://www.t-nation.com/training/flat-butt-fix">Related: The Flat Butt Fix</a></h4>
<h4><a href="https://www.t-nation.com/training/dispelling-the-glute-myth">Related: Dispelling the Glute Myth</a></h4>
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https://www.t-nation.com/training/tip-build-your-butt-do-one-leg-hip-thrusts
<div class="title-details">
<h2 class="article-detail">Take the hip thrust to the next level and strengthen your glutes with this exercise.</h2>
<div class="article-detail-byline"><span class="byline">by <a href="https://www.t-nation.com/all-articles/authors/ben-bruno">Ben Bruno</a> |</span> <span class="timeStamp3">Yesterday</span></div>
</div>
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<div readability="29.904761904762">
<p>You may think the glutes get more than enough work from your squats, deadlifts, and lunges, but if you aren't doing specific glute exercises like bridges and hip thrusts, you're leaving a lot on the table as far as glute development is concerned. My personal favorite is the single-leg barbell hip thrust.</p>
<h4>Single-Leg Hip Thrust</h4>
<p><iframe width="620" height="349" src="//www.youtube.com/embed/BMIy2gtjsTI?autoplay=0&rel=0" frameborder="0" allowfullscreen="">[embedded content]</iframe></p>
<p>With this single-leg variation, you won't be able to use as much weight as a standard hip thrust, but you'll get an even bigger contraction in the glutes and avoid any lower back stress. Moreover, because the loads are lighter, it's more comfortable on the hips.</p>
<p>The bodyweight-only version is a great exercise in its own right, so start there and add weight slowly as you improve. To ramp it up, elevate the foot and do "1.5" reps or one-and-a-halves.</p>
<h4>Foot-Elevated Hip Thrust, 1.5 Reps</h4>
<p><iframe width="620" height="349" src="//www.youtube.com/embed/y5_9MFJCA1U?autoplay=0&rel=0" frameborder="0" allowfullscreen="">[embedded content]</iframe></p>
<p>Perform a full hip thrust, come halfway back down, thrust back up again and return to the starting position. That's one rep.</p>
<h4><a href="https://www.t-nation.com/training/flat-butt-fix">Related: The Flat Butt Fix</a></h4>
<h4><a href="https://www.t-nation.com/training/dispelling-the-glute-myth">Related: Dispelling the Glute Myth</a></h4>
</div>
<p><em>This entry passed through the Full-Text RSS service - if this is your content and you're reading it on someone else's site, please read the FAQ at fivefilters.org/content-only/faq.php#publishers.</em></p>
https://www.t-nation.com/training/tip-build-your-butt-do-one-leg-hip-thrusts