Single-Leg Hip Thrust
In this video, Dr. Brian Damhoff from Elite Performance Institute breaks down the **Single-Leg Hip Thrust**—one of the absolute best glute & hamstring builders when performed with perfect form.
🔥 Benefits of Single-Leg Hip Thrust:
- ✅ Massive glute max & hamstring activation
- ✅ Scapulas on bench edge → perfect hip extension line (knee → hip → shoulder)
- ✅ Hard glute squeeze at the top + neutral spine = no low-back cheating
- ✅ Easy to load with a dumbbell on the hips (hands-free control)
- ✅ Huge carryover to sprinting, jumping, and deadlifting
📝 Exercise Details:
Exercise: Single-Leg Hip Thrust (Bodyweight or Loaded)
Difficulty Level: Intermediate to Advanced
🛠️ What You’ll Need:
✔ Bench or sturdy elevated surface
✔ Optional: dumbbell for added resistance
📅 When to Use This:
Perfect main lift or accessory on lower-body days, glute-focused sessions, or athletic performance blocks.
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📢 DISCLAIMER: Always consult with a healthcare professional before beginning a new exercise routine. Perform at your own risk and stop if you experience pain.