Shoulder-Elevated One-Leg Hip Thrusts 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Glutes
Secondary Targets
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Barbell
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Shoulder-Elevated One-Leg Hip Thrusts is a dynamic compound exercise primarily targeting the glute muscles with secondary emphasis on the hamstrings. This exercise involves elevating the shoulders on a bench or platform while performing hip thrusts with one leg elevated off the ground. The movement starts with the individual lying on their back, with the barbell positioned across their hips for added resistance. As they thrust their hips upward, they focus on driving through the heel of the grounded foot, engaging the glutes to lift the hips towards the ceiling. This exercise effectively isolates and strengthens the glute muscles, promoting hip extension and overall lower body strength. Adjusting the height of the bench or platform and the weight of the barbell allows for customization based on individual strength levels and fitness goals.
How to Perform
Setup: Begin by placing a bench or platform horizontally behind you. Position yourself in front of the bench with your upper back resting against it. Place a barbell across your hips and ensure it is securely positioned.
Shoulder Elevation: Elevate your shoulders by either placing your upper back on the bench or platform or by using an elevated surface such as a plyo box or weightlifting platform. Ensure your upper back is stable and supported throughout the exercise.
Foot Positioning: Plant one foot firmly on the ground, positioning it slightly in front of your hips. Extend the other leg straight out in front of you, keeping it elevated off the ground throughout the exercise.
Grip: Grasp the barbell with an overhand grip, ensuring your hands are evenly spaced apart and securely positioned on the bar.
Engage Core: Before initiating the movement, engage your core muscles by drawing your navel towards your spine. This will help stabilize your torso and protect your lower back throughout the exercise.
Hip Thrust: Exhale as you drive through the heel of the planted foot, lifting your hips towards the ceiling in a controlled motion. Focus on squeezing your glutes at the top of the movement to fully engage the target muscles.
Hip Extension: Continue lifting your hips until your body forms a straight line from your knees to your shoulders, with your upper back still supported by the bench or platform.
Lowering Phase: Inhale as you slowly lower your hips back down towards the starting position, maintaining control and stability throughout the movement.
Repeat: Complete the desired number of repetitions on one side before switching to the other leg. Aim for smooth and controlled movements, focusing on proper form and muscle engagement throughout each repetition.
Adjustments: Adjust the height of the bench or platform as needed to ensure proper alignment and range of motion. Additionally, modify the weight of the barbell to match your strength and fitness level, gradually increasing resistance as you become stronger.
Tips
Begin by positioning yourself with your upper back against a bench or platform, with a barbell placed across your hips.
Elevate one foot off the ground, keeping it straight and parallel to the ground throughout the exercise.
Grasp the barbell with an overhand grip, ensuring your hands are evenly spaced apart.
Engage your core muscles by drawing your navel towards your spine to stabilize your torso.
Drive through the heel of the planted foot to lift your hips towards the ceiling, focusing on squeezing your glutes at the top.
Keep your shoulders and upper back pressed firmly against the bench or platform throughout the movement.
Aim for a straight line from your knees to your shoulders at the top of the movement, with your hips fully extended.
Lower your hips back down towards the starting position in a controlled manner, maintaining stability and tension in the glutes.
Repeat the movement for the desired number of repetitions on one leg before switching to the other leg.
Focus on proper form and muscle engagement, avoiding excessive arching of the lower back or swinging motions. Adjust the weight of the barbell as needed to match your strength and fitness level.
How Not to Perform
Avoid arching the lower back excessively: To prevent strain on the lower back, refrain from hyperextending or overarching during the hip thrust. Maintain a neutral spine position throughout the movement.
Do not rely solely on momentum: Instead of using momentum to lift the hips, focus on engaging the glute muscles to drive the movement. Slow, controlled motions ensure maximum muscle activation and minimize the risk of injury.
Avoid shifting the weight to the shoulders: Keep the emphasis on the glutes by ensuring the weight is primarily supported by the hips and not shifted to the shoulders. This helps to isolate the target muscle group and prevents unnecessary strain on the upper body.
Do not let the elevated leg drop: Maintain tension in the elevated leg throughout the exercise to engage the hamstrings and prevent energy wastage. Keep the leg lifted parallel to the ground to maximize muscle activation.
Avoid lifting the hips too high: While it's essential to achieve full hip extension, avoid hyperextending the hips at the top of the movement. Lifting the hips excessively high can shift the focus away from the glutes and increase the risk of lower back strain.
Do not neglect core engagement: Ensure that your core muscles are actively engaged throughout the exercise to stabilize the torso and support proper form. Neglecting core engagement can lead to compensatory movements and reduce the effectiveness of the exercise.
Avoid using excessive weight: While it's important to challenge yourself, using too much weight on the barbell can compromise form and increase the risk of injury. Start with a lighter weight and gradually increase as strength and proficiency improve.
Do not rush through the repetitions: Perform each repetition with deliberate control and focus on proper form. Rushing through the exercise decreases effectiveness and increases the likelihood of injury.
Avoid allowing the knees to collapse inward: Keep the knees aligned with the toes throughout the movement to maintain proper alignment and prevent strain on the knee joints. Engage the glute muscles to actively push the knees outward.
Do not hold your breath: Maintain a steady breathing pattern throughout the exercise to optimize oxygen flow and energy distribution. Exhale as you lift the hips and inhale as you lower them back down, coordinating your breath with the movement.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
