Barbell one leg hip thrust
- Zielmuskel
- Gluteus Maximus
- Synergistenmuskeln
- Hamstrings, Quadriceps
- Equipment
- Barbell
- Körperregion
- Hips
- Typ
- Strength
The barbell one leg hip thrust is a single-leg (unilateral) glute exercise that primarily targets the gluteus maximus, with the hamstrings and quadriceps assisting. Performed with your upper back on a bench and a barbell across your hips, it loads one leg at a time to build glute strength and even out side-to-side imbalances.
Barbell one leg hip thrust: So führst du sie aus
- 1Sit on the floor with your upper back resting against the long edge of a bench and roll a padded barbell over your hips so it sits in the crease of your hips.
- 2Plant one foot flat on the floor about hip-width from your body, with the shin roughly vertical at the top of the rep; this is your working leg.
- 3Lift the other leg off the floor, either bent with the knee toward your chest or extended straight out, and hold it there for the whole set.
- 4Brace your core, tuck your chin slightly, and drive through the heel of your working foot to lift your hips upward.
- 5Push your hips up until your torso and the loaded thigh form a straight line, squeezing the glute hard at the top without overarching your lower back.
- 6Lower your hips under control until they nearly touch the floor, keeping tension on the working glute.
- 7Complete all reps on one leg, then switch the bar and your stance to train the other side for the same number of reps.
- 8After the final set, lower the bar and carefully roll it off your hips before standing.
Technik-Tipps
- Keep your chin tucked and ribs down so the movement comes from your hips, not from arching your lower back.
- Drive through the heel of the working foot and keep the shin vertical at lockout to keep tension on the glute.
- Match reps and load on both legs so the unilateral work actually corrects left-right imbalances.
- Pad the bar or use a hip-thrust pad and start light to balance each side before adding weight.
- Use a sturdy, secured bench and keep control of the bar throughout, since a loaded barbell over a single hip can shift if you rush.
Häufige Fehler
- Overarching the lower back to push higher, which shifts load off the glutes and stresses the spine.
- Pushing through the toes instead of the heel, which recruits the quads more and reduces glute activation.
- Letting the hips drift or rotate toward the lifted leg, which loses tension on the working glute and strains the lower back.
- Using too much weight too soon, so you can't balance the single leg and cut the range of motion short.
- Doing more reps on your stronger side, which reinforces the imbalance the single-leg version is meant to fix.
Häufig gestellte Fragen
What muscles does the barbell one leg hip thrust work?
It primarily works the gluteus maximus of the working leg, with the hamstrings and quadriceps assisting to extend the hip and stabilize the movement.
Why do the hip thrust on one leg instead of two?
Training one leg at a time forces each glute to work on its own, which exposes and corrects left-right strength imbalances and improves single-leg stability.
Is the barbell one leg hip thrust good for beginners?
It can be, but balancing a barbell over a single hip is harder than a two-leg thrust. Start with bodyweight or light load to master the hip drive and balance before loading up.
How many sets and reps should I do?
For glute strength and size, 3-4 sets of 8-12 reps per leg works well. Do the same number of reps on each side and keep every rep controlled.
Where should I feel the barbell one leg hip thrust?
You should feel it mainly in the glute of the working leg, with some hamstring involvement. If you feel it mostly in your lower back, tuck your chin, drop your ribs, and drive through your heel.
