Single-Leg Hip Thrust
hip glute exercises Gluteus maximus, hamstrings
Corrective exercise single-leg hip thrust for advanced glute activation.
Execution
- Supine with one knee to the chest
- Working foot on the floor
- Drive through the heel to lift the hips
- Squeeze the glute at the top, lower under control
Cues
- Pelvis stays level
- No hip rotation
- Strong glute squeeze
Common Errors
- Pelvic rotation
- Using momentum
- Short range
Progressions
- Double-leg -> Single-leg -> Elevated -> Loaded
Related Patterns
- knee valgus
- posterior pelvic tilt
- lateral pelvic tilt
- gluteal amnesia
- hamstring dominance