Bench Single Leg Hip Thrust Elevated

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The bench single leg hip thrust elevated workout primarily targets the glutes.

The bench provides support and elevation, allowing for a deeper range of motion and increased glute activation.

Position yourself on the edge of a bench with your upper back resting against it.
Place your feet flat on the ground, hip-width apart, and extend one leg straight out in front of you.
Engage your core and glutes, then lift your hips off the ground until your body forms a straight line from your knees to your shoulders.
Hold the top position for a brief moment, squeezing your glutes.
Lower your hips back down to the starting position in a controlled manner.

Position the bench at a height that allows your knees to be at a 90-degree angle when your feet are flat on the ground.
Place your upper back against the bench and position your feet hip-width apart, with your knees bent and feet flat on the ground.
Engage your glutes by squeezing them tightly before you start the movement.
Drive through your heels as you lift your hips off the ground, making sure to keep your core engaged throughout the exercise.
At the top of the movement, pause for a second and squeeze your glutes even harder before slowly lowering your hips back down.
Avoid overarching your lower back by keeping your core tight and your hips level throughout the entire exercise.
For an extra challenge, try adding a resistance band just above your knees to increase the activation of your glute muscles.