Get A Great Workout In With These Gym And Home Exercises

If you’ve been following us for a while, you know we love the hip thrust. But, have you tried them with a single-leg?

Today, we’re breaking down the differences in form for a hip thrust vs. a single leg hip thrust. There are a few variations with traditional hip thrusts (full body & with neutral sternum), so make sure you pay attention to know which one to ude!

Practice your form and then try adding in some weight or a band. Progresive overload is how we make our booty gains!


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How to do Each Movement

Hip Thrust

Targets: Glutes, hamstrings, quads, hip abductors

Place your band around your legs. Position the bottom of your shoulder blades on the top of the bench, box or chair. Keep your core tight and your pelvis tucked. Lower yourself down all the way and then by driving through your feet, lift your hips up. Keep your weight in your feet and shoulder blades and squeeze your glutes at the top. Keep your knees pressd out. Slowly lower back down for 1 rep.

Home Exercises

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.

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