Single-Leg Hip Landmine Thrust
Build a stronger, more powerful lower body! This single-leg thrust targets glutes and hamstrings for maximum results.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Set up the barbell in a landmine attachment and load it with the appropriate weight.
2. Position a bench horizontally behind you.
3. Sit on the ground with your upper back against the bench and the barbell over your hips. If you do not have a padded barbell or hip thrust pad, you may want to use a towel or mat to protect your hips.
4. Roll the bar so it is directly over your hips and lean back against the bench so that your shoulder blades are near the top of it.
5. Plant one foot on the floor with your knee bent, and extend the other leg out straight.
6. Driving through the heel of your planted foot, extend through your hips to lift them towards the ceiling, pressing the barbell upwards. Your torso should move in a straight line with your extended leg.
7. Hold the top position for a brief pause, squeezing your glutes at the top of the movement.
8. Slowly lower your hips back down to the starting position without resting on the floor.
9. Repeat for the desired number of reps before switching legs.
Ensure that the core is engaged and the movement is controlled throughout to avoid any undue strain on the lower back. Start with lighter weight to master the technique before progressing to heavier loads.
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