Bench Hip Thrust One Leg

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The bench hip thrust one leg workout is an effective exercise for targeting the glutes.

By using one leg at a time, it helps to isolate and strengthen the glute muscles without overworking secondary muscles.

Position a bench horizontally behind you and sit on it with your back against the bench.
Place one foot flat on the ground, slightly in front of your body, and extend the other leg straight out in front of you.
Lean back against the bench, ensuring your upper back and shoulders are firmly supported.
Press your foot into the ground and drive your hips upward until your body forms a straight line from your knees to your shoulders.
Lower your hips back down to the starting position, maintaining control and keeping your foot pressed into the ground.

Position yourself on the bench with your upper back resting against it and your feet firmly planted on the ground.
Place one foot on the bench, keeping your knee bent at a 90-degree angle.
Engage your glutes by squeezing them tightly before lifting your hips off the ground.
Focus on pushing through your heel to activate your glutes even more during the movement.
Keep your core tight throughout the exercise to maintain stability and prevent lower back strain.
Lower your hips back down to the starting position in a controlled manner, feeling the stretch in your glutes.
Alternate legs for each set to ensure balanced development of your glute muscles.