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Instructions
- Sit on the floor with your upper back against a bench and place a resistance band over your hips.
- Bend one leg with the foot flat on the ground, and extend the other leg straight out.
- Push through the heel of the grounded foot to lift your hips until your body forms a straight line from shoulders to knee.
- Hold the position isometrically at the top, keeping tension on the band.
- Maintain alignment and stability for the set duration, then switch sides.
Technical Tips
- Keep your core engaged to prevent lumbar arching.
- Ensure hips remain level throughout the hold.
- Avoid rotating or collapsing through the pelvis.
- Maintain constant tension in the glutes.
Breathing Tips
- Inhale deeply before lifting your hips.
- Exhale as you reach and hold the top position.
- Maintain steady, controlled breathing during the isometric hold.
Medical restrictions
- Lower back injuries
- Hip impingement
- Knee instability
The Single Leg Banded Hip Thrust Isometric is a powerful glute activation and stabilization exercise designed to enhance lower body strength, unilateral control, and pelvic stability. This movement involves holding the top position of a single-leg hip thrust while maintaining tension from a resistance band looped across the hips. By eliminating dynamic movement, the isometric nature of the hold intensifies muscle engagement and encourages optimal recruitment of the gluteal complex, particularly the gluteus maximus and medius. It also enhances postural control and core engagement, making it an excellent choice for injury prevention and functional strength development. Because it requires no weights beyond a resistance band and a stable surface like a bench, it's highly effective for athletes, rehabilitation protocols, and home fitness routines alike. The unilateral format also promotes muscular balance, correcting asymmetries and improving performance in compound lifts and sports movements.
What muscles does the single leg banded hip thrust isometric target?
The single leg banded hip thrust isometric primarily targets the glutes, especially the gluteus maximus and medius, while also engaging the hamstrings, hip abductors, and core stabilizers.
Is the single leg banded hip thrust isometric good for glute activation?
Yes, this isometric exercise is excellent for glute activation, offering sustained tension and neuromuscular engagement that effectively strengthens the glutes.
Can I do this exercise without a bench?
Yes, you can perform a floor variation without a bench, though using a bench increases the range of motion and glute engagement.
Is this exercise suitable for beginners?
While it's an intermediate-level exercise, beginners can start with a two-leg glute bridge or isometric hold before progressing to the single leg version.
How long should I hold the position in a single leg banded hip thrust isometric?
A typical hold duration ranges from 20 to 45 seconds per side, depending on your training level and goals.