Barbell One Leg Hip Thrust

1. Sit on the floor with your upper back resting against a bench and a barbell positioned across your hips, using a pad for comfort.
2. Plant one foot flat on the floor with your knee bent, and extend the other leg straight out.
3. Brace your core and hold the bar steady with both hands.
4. Drive through the grounded heel to lift your hips upward.
5. Rise until your body forms a straight line from your shoulders to the knee of your grounded leg.
6. Squeeze the working glute hard at the top of the movement.
7. Lower your hips back down under control without letting them rest on the floor.
8. Complete all reps on one side before switching legs.

Common Mistakes

• Hyperextending the lower back at the top: Arching the spine instead of squeezing the glute shifts stress onto the lower back. Stop at a straight line from shoulders to knee and focus the squeeze on your glute.
• Letting the extended leg drop: Allowing the straight leg to sag toward the floor reduces stability and shifts effort away from the working side. Keep the extended leg lifted and steady throughout.
• Pushing through the toes: Weight shifting onto the toes of the grounded foot reduces glute drive and brings the quad into the movement. Keep your weight through the heel.
• Rushing the tempo: Moving too quickly through the thrust reduces time under tension and control. Lift and lower with a steady, deliberate pace.