Barbell Single-Leg Elevated Hip Heel Thrust
Build a stronger, sculpted lower body! This single-leg barbell exercise targets glutes, hamstrings, and core for power & stability.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Sit on the ground with a bench directly behind you. Have a barbell over your legs. Rolling the bar over your legs, lie down so that the upper part of the back is on the bench.
2. Place the barbell over your hips and secure it with your hands to prevent slipping.
3. Position your feet flat on the floor with one foot placed firmly and the other lifted off the ground, extending the knee.
4. Drive your weight through the heel of your foot on the floor, extending your hips upward, lifting the barbell as you perform a thrusting motion. Your torso should be parallel to the ground at the top of the movement, and your extended leg should be in line with your torso.
5. Pause at the top and squeeze your glutes.
6. Lower the hips back down to the starting position, keeping the extended leg raised throughout the movement.
7. Perform the desired number of reps on one leg before switching to the other leg to ensure balanced training.
It is important to progress to this exercise gradually, as it requires balance, core stability, and strength. Proper form is crucial to prevent injury and to maximize the benefits of the exercise. Always start with a lighter weight to practice the movement before increasing the load.
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