Live Lean Nation, on today’s exercise demonstration, I’m showing you how to do single leg shoulders elevated hip thrust.
The Single Leg Shoulders Elevated Hip Thrust is one of the advanced progressions of the hip thrust that targets and isolates both glutes independently as well as your quads.
To perform SINGLE LEG SHOULDERS ELEVATED HIP THRUST:
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 and repeat.
6. Then switch legs and repeat.
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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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.