Single Leg Hip Thrust Glute Burnout
Try out this booty band burnout that doesn’t require a band!
Watch: Glute Burnout with Single Leg Hip Thrust
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How to Do Each Glute Burnout Variation
Single Leg Hip Thrust
Targets: Glutes, claves, hamstrings, quads
Start with your back on a bench right below your shoulder blades. Keep one leg at a 90-degree angle at the hip and drive the other foot into the floor to lift your hips up while squeezing your booty. Lower your hips back to the starting position for one rep.
Elevated Single Leg Hip Thrust
Start with your back on a bench right below your shoulder blades. Plant one foot on stacked plates or another slightly elevated surface. Keep one leg at a 90-degree angle at the hip and drive the other foot into the floor to lift your hips up while squeezing your booty. Lower your hips back to the starting position for one rep.
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