Feet and Shoulder-Elevated Single-Leg Hip Thrust

The feet and shoulder elevated single-leg hip thrust works your glutes through a greater range of motion than a single leg hip thrust.

The Feet and Shoulder Elevated Single-Leg Hip Thrust increases the challenge over the Single-Leg Bodyweight Hip Thrust by extending the range of motion that your glutes work through.

Learn other glute exercises by checking out the videos in the exercise demonstration library.

Feet and Shoulder Elevated Single Leg Hip Thrust

Here's How to Perform the Feet and Shoulder Elevated Single-Leg Hip Thrust

  • Find two benches or surfaces of equal height that won't tip or slide on you as you perform this movement. If necessary, you can place your foot against a heavier object, opting the place your back and shoulders against something butting against a wall or other immovable object.
  • Move your benches closer or further apart similarly to how you would adjust your foot distance in the bodyweight hip thrust or single-leg glute bridge.
  • To start off you'll use your non-dominant leg.
  • Center your feet together and move your other leg to one of three places:
    • 1. Pull your knee towards your chest. Keeping your legs at about a 90-degree angle (as demonstrated in the video).
    • 2. Laying your leg and foot across your working leg.
    • 3. With your non-working leg straightened, keep both feet on the bench.
  • Try to keep your concentration on the glute that you consider to be on the same side as your working hip.
  • You'll push off of your foot from either the middle of your foot or somewhere closer to having the heel dug into the edge of your bench.
  • Now that you have your stance set up, it's time to concentrate on the appropriate breathing mechanics and glute squeezes for each rep.
  • Breathe air into your belly by pulling it in through your nose, letting your chest rise as you fill your lungs.
  • Squeeze your glutes and take yourself to full extension of your hip. Pausing at the top to feel the contraction in your butt.
  • Lower yourself down smoothly using your glutes and draw your breath in before starting your next rep.

Adjustments - to make this exercise easier, take away a bench. Perform a normal single-leg hip thrust and add weight to that if needed. To make this hip thrust variation more difficult, add load to it by placing a band anchored to something heavy across your hips.

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