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Upper Legs · Barbell
Barbell One Leg Hip Thrust
Barbell One Leg Hip Thrust is an intermediate compound strength exercise that works the glutes (upper legs), with the hamstrings and lower back assisting. It needs a barbell. A typical prescription is 3-4 sets of 6-10 reps per side, and it burns about 6.1 calories per minute.
- Target
- Glutes
- Body part
- Upper Legs
- Equipment
- Barbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Lower Back · Erector Spinae
How to do Barbell One Leg Hip Thrust
- Sit on the floor with your upper back resting against a bench, knees bent, and feet flat on the floor. Place a barbell across your hips, holding it securely with both hands. Lift one leg off the floor, extending it bent out in front of you.
- Push through the heel of the foot that remains on the floor to lift your hips off the floor until your body forms a straight line from your shoulders to your extended leg.
- Squeeze your glutes at the top of the movement and hold for a brief moment, ensuring your hips are fully extended.
- Lower your hips back to the starting position with control, stopping just before your glutes touch the floor. Repeat for the desired number of repetitions, then switch to the other leg.
Form tips
- Drive through your heel to engage your glutes and hamstrings effectively.
- Focus on the squeeze at the top to maximize glute activation.
- Use a pad or towel on the barbell for added comfort on your hips.
Barbell One Leg Hip Thrust alternatives
More glutes exercises
Barbell One Leg Hip Thrust FAQ
What muscles does Barbell One Leg Hip Thrust work?
Barbell One Leg Hip Thrust mainly works the glutes in the upper legs (gluteus maximus and gluteus mideus). The hamstrings and lower back work as secondary muscles.
What equipment do you need for Barbell One Leg Hip Thrust?
You need a barbell.
How many sets and reps of Barbell One Leg Hip Thrust should I do?
Start with 3-4 sets of 6-10 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Barbell One Leg Hip Thrust good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Barbell One Leg Hip Thrust burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Barbell One Leg Hip Thrust?
Other exercises for the glutes include Kettlebell Single Leg Hip Thrust, Dumbbell Single Leg Hip Thrust, Bodyweight Hip Thrust and Dumbbell Hip Thrust.
For developers
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