How to Master the Single Leg Hip Thrust (Complete Guide)
Strengthen your glutes and core with this powerful single-leg exercise that isolates one leg at a time, providing balanced development and improved hip extension.
Perfect Single Leg Hip Thrust Technique
The single leg hip thrust is a highly effective exercise for building glute strength and enhancing hip mobility. It targets the glutes, hamstrings, and core while improving stability and control through single-leg movement.
Step-by-Step Form Guide
1.Setup Position: Sit on the floor with your back against a bench, placing one foot flat on the ground and the other leg extended.
2.Lift Off: Push through the heel of the grounded foot, lifting your hips towards the ceiling while keeping the other leg raised.
3.Engage Glutes: Squeeze your glutes at the top of the movement, fully extending your hips.
4.Controlled Descent: Lower your hips back down to the ground, maintaining control.
5.Breathing: Inhale as you lower the hips, and exhale as you thrust upwards.
6.Alternate Legs: Repeat the movement for the desired reps and switch to the other leg.
Common Mistakes to Avoid
1.Arching your back excessively at the top
2.Allowing the raised leg to swing or bend
3.Using momentum instead of controlled movement
4.Placing the foot too far from the body
5.Forgetting to engage the glutes and core
AI Coaching Benefits
ChAIron's computer vision analyzes your push-up form in real-time, providing instant feedback on:
1.Optimal foot placement and alignment
2.Hip extension and glute activation
3.Postural adjustments and back stability
4.Core engagement and pelvic alignment
5.Movement quality, ensuring smooth and controlled reps
Master Your Exercise with AI Coaching
Perfect your exercise technique with real-time feedback and personalized coaching. Start training today and build strength with every rep!
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