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Shoulders Elevated Single Leg Hip Thrust

How To Do A Shoulders Elevated Single Leg Hip Thrust Exercise Demonstration Video and Guide

The Shoulders Elevated Single Leg Hip Thrust is one of the advanced bodyweight progressions of the hip thrust that targets and isolates both glutes.

To get started:

  1. Place your upper mid back and shoulders on a stable bench, box, couch, or chair with your arms extended to the sides or bent at a 90 degree angle and pressed into the bench, with your knees bent at a 90 degree angle and feet firmly planted into the floor.
  2. Raise and extend your hips to create a straight line from your knees to your shoulders by pressing your feet into the floor while keeping your core contracted.
  3. Tuck one knee towards your chest as your press off with the other foot.
  4. Pause and contract the glutes hard.
  5. Under control, slowly lower your single leg back to the floor, then without touching the floor, repeat with the same leg.
  6. Repeat all the reps on one leg, then switch legs and repeat.

Beginner Variation

Advanced Variation

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