One leg hip thrust on floor

The single-leg hip thrust primarily targets the glutes. Exercise can either be done on floor, with a bosu ball og on a bench.

• Lie on your back on the floor, with knees bent.

• Place one of your legs up in 90 degrees, the other foot firmly placed on the floor.

• Press your heel into the floor while driving your hips upwards.

• Pause at the top, squeeze your glutes.

• Slowly return to your starting point an repeat.

For extra load use a bosu ball to place your foot on. Or you can use a bench, lying with your shoulders down on the bench.

• To keep your feet to close to your butt/glutes.

• Lifting up on your toes - keep your heels down.

• Always keep back straigth by squeezing your glutes!