Exercise library · Glutes
Barbell One Leg Hip Thrust
The Barbell One Leg Hip Thrust is a barbell and bench exercise that targets the glutes, with the hamstrings and lower back assisting. Follow the 7 steps below.
- Target muscles
- Glutes
- Also works
- Hamstrings, Lower back
- Body part
- Upper legs
Step by step
- Sit on the ground with your upper back against a bench and a barbell resting across your hips.
- Bend one knee with foot flat on the floor, extending the other leg straight out.
- Engage your core and glutes, then thrust your hips upward until your body forms a straight line from shoulders to the extended foot.
- Squeeze your glutes at the top and hold briefly.
- Slowly lower your hips back down to the starting position.
- Maintain controlled movement and steady breathing throughout.
- Repeat for the desired number of repetitions and switch legs.
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One of 800 exercises in Bravel
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