Landmine Hip Thrust Single Leg Extended

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The landmine hip thrust single leg extended workout is a targeted exercise for the glutes.

By placing one foot on the landmine and extending the other leg, the glutes are maximally engaged.

The landmine provides stability and allows for a greater range of motion, intensifying the glute activation.

While other muscles may be involved, the focus of this exercise is primarily on the glutes.

Position a barbell with weights on one end in a landmine attachment, securing it firmly.
Stand facing away from the landmine with your feet shoulder-width apart.
Place the middle of your foot on the end of the barbell, keeping your toes pointing forward.
Hold the other end of the barbell with both hands, positioning it at your hips.
Extend one leg straight out in front of you, keeping it parallel to the floor.
Lower your hips down towards the ground, bending your supporting leg, until your thigh is parallel to the floor.
Drive through your heel and push your hips up, extending your supporting leg fully and lifting your hips off the ground.

Focus on proper setup: Position the landmine barbell securely in the corner of a room or use a landmine attachment. Place your back against a bench or step, ensuring your shoulders are supported and your feet are firmly planted on the ground.
Engage your glutes: Before starting the exercise, take a moment to mentally connect with your glute muscles. Visualize them activating and powering your movement. This mind-muscle connection will help you engage your glutes more effectively throughout the exercise.
Drive through your heel: As you extend your leg, focus on driving through your heel rather than your toes. This will further activate your glutes and ensure they are the primary muscles working during the exercise. Imagine pushing the ground away with your heel to maximize glute engagement.
Maintain a neutral spine: Throughout the movement, pay attention to your spinal alignment. Keep your core engaged and your back straight, avoiding any excessive arching or rounding. This will help protect your lower back and ensure your glutes are doing the work.
Squeeze and hold at the top: When you reach the top of the movement, pause for a moment and squeeze your glutes as hard as you can. This is the peak contraction point and will help you build strength and improve the mind-muscle connection. Emphasize this squeeze for