Single-Leg Thrust
Strengthen your glutes and hamstrings with the Single-Leg Thrust! A powerful exercise for building lower body strength and stability.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Begin by sitting on the ground with your shoulder blades resting against a bench or sturdy platform, and one foot planted firmly on the ground. The other foot should be raised in the air, not touching the ground or the bench.
2. Push through your planted heel, extending your hips upward by driving your glutes and hamstrings, until your body forms a straight line from shoulder to knee. The leg in the air should remain elevated and straight throughout the movement.
3. Pause briefly at the top of the thrust, engaging your core to maintain balance and stability.
4. Slowly lower your hips back down towards the ground, controlling the movement with your glutes and hamstrings rather than letting gravity take over.
5. Perform the desired number of repetitions on one leg before switching to the other leg.
Make sure to keep your movements controlled and to engage your glutes and hamstrings throughout the entire exercise. Adjust the position on the bench to ensure your back is comfortable and properly supported.
---