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How To Do A SINGLE LEG FEET ELEVATED HIP THRUST | Exercise Demonstration Video and Guide

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How To Do A SINGLE LEG FEET ELEVATED HIP THRUST:

Live Lean Nation, on today’s exercise demonstration, I’m showing you how to do single leg feet elevated hip thrust.

SINGLE LEG FEET ELEVATED HIP THRUST: Targeted Muscles:

The Single Leg Feet Elevated Hip Thrust is an advanced progression of the hip thrust that targets and isolates both glutes and your hamstrings independently.

SINGLE LEG FEET ELEVATED HIP THRUST:

Watch the SINGLE LEG FEET ELEVATED HIP THRUST: exercise demonstration video above.

To perform SINGLE LEG FEET ELEVATED HIP THRUST:
1. Lie down with your back on the floor, arms extended out to the sides, and place your feet on a stable bench, box, couch, or chair.
2. Raise and extend your hips to create a straight line from your knees to your shoulders by pressing your feet into the bench while keeping your core contracted.
3. By pressing your heel into the bench, you incorporate more hamstring, by pressing your toes into the bench you target more calves.
4. Tuck one knee towards your chest as your press off with the other foot.
5. Pause and squeeze your glutes hard.
6. Under control, slowly lower your glutes back towards the floor and repeat without touching the floor.

Check 8 Simple Exercise Progressions That Builds Strong Glutes

To learn moves that build strong glutes, check out our 8 Simple Exercise Progressions That Builds Strong Glutes video. Give it a try!

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