How To Do A Single Leg Foot Elevated Hip Thrust Exercise Demonstration Video and Guide
The Single Leg Foot Elevated Hip Thrust is an advanced bodyweight
progression of the hip thrust that targets and isolates both glutes and your hamstrings independently.
To get started:
Lie down with your
back on the floor, arms extended out to the sides, and place your feet on a stable bench, box, chair, or couch. 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. By pressing your heel into the bench, you incorporate more hamstring, by pressing your toes into the bench you target more
calves. Tuck one knee towards your
chest as your press off with the other foot. Pause and squeeze your glutes hard.
Under control, slowly lower your glutes back towards the floor and repeat without touching the floor.
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.