Weighted One Leg Hip Thrust

Sit on the ground with your upper back resting against a bench and a weight placed securely on your hips. Extend one leg off the floor while keeping the other foot planted. Drive through the heel of the working leg to lift your hips upward until your body forms a straight line from shoulders to knee. Squeeze your glutes at the top, pause briefly, then lower your hips back down under control without fully resting on the floor before repeating.

Track This Exercise in the App

Log your weighted one leg hip thrust sets in 1RM.fit and watch your estimated 1RM update automatically as you get stronger.