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How to Do Single-Leg Hip Thrust (Barbell) — Form, Muscles & Tips

Learn how to do the Single-Leg Hip Thrust (Barbell): step-by-step form, muscles worked, barbell setup, and common mistakes. Free workout tracker included.

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How to perform this exercise

  1. Set up for a standard barbell hip thrust with a padded barbell across your hips.
  2. Extend one leg straight out in front of you.
  3. Drive through the planted heel only to thrust your hips upward, squeezing the glute.
  4. Hold briefly at full hip extension.
  5. Lower back to the floor in a controlled manner.
  6. Repeat for the desired number of repetitions then switch sides.