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!

Watch: THE DIFFERENCE IN FORM FOR A HIP THRUST VS A SINGLE-LEG HIP THRUST

Subscribe to Booty Lab on YouTube for our favorite exercises, Tips, and more!

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.

Pin the image to save for later!

Ready to work that Booty? Try One of Our Workouts!

Favorite Shoulder Exercises

Favorite Shoulder Exercises

Our Favorite Shoulder Exercises We focus a lot on the glutes at Booty Lab becuase that is our specialty, but we make sure to work the upper body too!! Full body strength is very important! Today, we are focusing specifically on shoulder exercises. The shoulders get...

read more
How to do Hip Thrusts at Home

How to do Hip Thrusts at Home

How to do Hip Thrusts at Home Even if you don't have access to a gym bench, you can still do one of the Booty Lab favorites! 1. Find a stable couch, bench or chair that is relatively low to the ground. Whatever you have at your house will work! Doesn't have to be...

read more

Ready for more? Join us in the gym!

Subscribe

Stay Up To Date With The Latest Updates and Event Info

Have Questions?

Text our team at (910) 218-9408 to chat or enter your email below.

Thanks! We'll be in touch soon. Check your email for next steps.