Single leg hip thrust (Skill)
Unilateral Strength Movement Skill Progression
Single Leg Hip Thrust
To improve lower limb strength (gluteals in particular)
Hip thrust start position.
Hip thrust bottom position.
Support your upper back on a bench or chair with your arms across your chest
Position the feet hip-width apart with the knees at a right angle
There should be a straight line between your knees–hips–shoulders
Tighten all the muscles in your trunk and breathe in
Leading with the hips, lower your bum until it is just above the ground
Push through your heels to extend your hips until there is a straight line again between your knees–hips–shoulder
Breathe out at the top of the movement
Single hip thrust progression.
Hold a weight across your hips (as shown in the figures)
Perform a single hip thrust
Learning: 3 x 8–12 repetitions (2–3min recovery) with bodyweight only
Basic strength: 3 x 5–7 repetitions (2–3min recovery) with a barbell or weight held across the hips