How to Do Barbell One Leg Hip Thrust

Barbell One Leg Hip Thrust is a glutes exercise using barbell, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Glutes

Equipment

Barbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Barbell One Leg Hip Thrust

  1. 01Sit on the floor with your mid-back against a bench and a barbell across your hips.
  2. 02Lift one leg off the ground and plant the other foot firmly on the floor.
  3. 03Drive your hips upward by contracting the glute of the planted leg.
  4. 04Ensure your chin stays tucked and your ribs stay down to avoid arching the lower back.
  5. 05Lower your hips back to the floor under control and repeat.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Barbell One Leg Hip Thrust

Primary Stabiliser Inactive

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Primary movers

  • Glutes Extends the hip, your main power generator.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Drive the non-working knee toward your chest to help maintain a neutral pelvis and engage the core.

Same coaching engine used inside the A90 app

05 / FAQ

Barbell One Leg Hip Thrust questions

What muscles does Barbell One Leg Hip Thrust work?

Barbell One Leg Hip Thrust is catalogued as a glutes exercise in A90 Training Club, with the glutes as its primary muscle group.

How do you do Barbell One Leg Hip Thrust correctly?

Sit on the floor with your mid-back against a bench and a barbell across your hips. Lift one leg off the ground and plant the other foot firmly on the floor. Drive your hips upward by contracting the glute of the planted leg. Ensure your chin stays tucked and your ribs stay down to avoid arching the lower back. Lower your hips back to the floor under control and repeat.

What is the A90 coach tip for Barbell One Leg Hip Thrust?

Drive the non-working knee toward your chest to help maintain a neutral pelvis and engage the core.

Is Barbell One Leg Hip Thrust suitable for beginners?

Barbell One Leg Hip Thrust is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Barbell One Leg Hip Thrust?

Barbell One Leg Hip Thrust uses barbell.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes barbell one leg hip thrust into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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