Videos
Get your personalized program! 🎯
Stop wasting time with random exercises
Our coach creates a custom training program adapted to your goals, level, and available equipment. Get results faster with a structured plan designed just for you.
Instructions
- Sit on the floor with your upper back against a bench and a resistance band looped over your hips and anchored to the base of the bench.
- Extend one leg forward while keeping the other leg bent with foot flat on the floor.
- Drive through the heel of the supporting leg to lift your hips until they are fully extended and aligned with your torso and knee.
- Pause briefly at the top with glutes fully contracted.
- Lower the hips back down with control without touching the floor.
- Repeat for reps, then switch legs.
Technical Tips
- Keep your core tight throughout to prevent lumbar hyperextension.
- Maintain your gaze forward to support neutral cervical alignment.
- Do not allow your hips to rotate; keep your pelvis square.
- Ensure your grounded heel remains flat to maximize glute activation.
Breathing Tips
- Inhale as you lower your hips.
- Exhale forcefully as you thrust your hips upward.
- Maintain steady breathing to support core engagement.
Medical restrictions
- Lower back pain or disc injury
- Hip impingement or labral tear
- Recent knee surgery or instability
- Pelvic floor dysfunction
Description
The Single Leg Banded Hip Thrust is an advanced lower body exercise that effectively targets glute strength, symmetry, and stability. Performed with one leg extended and a resistance band providing tension at the hips, this unilateral variation isolates the gluteus maximus while challenging core control and pelvic stability. By removing one point of contact, the exercise significantly increases muscle recruitment and highlights imbalances between sides. The added resistance band enhances glute engagement at peak contraction, making this a highly efficient movement for both hypertrophy and neuromuscular control. This hip thrust variation is ideal for athletes, bodybuilders, and fitness enthusiasts seeking to improve hip extension power, single-leg control, and glute development. It also serves as an effective progression from standard bilateral hip thrusts or bridges. When executed with proper form, it contributes to enhanced athletic performance, injury prevention, and functional movement patterns essential for running, jumping, and lifting. This exercise can be integrated into glute-focused training days or used in rehabilitation contexts under supervision.