glute builder thrust from a bench with one leg doing the work
one leg at a time means each glute carries the whole hip on its own, so the
stronger side cannot quietly take over
the load is capped by what one leg can stabilise rather than by what the glute
can push, which is the trade against a two-leg hip thrust
Execution
Sit with your upper back against a bench, one knee bent with that foot flat on
the floor and the other leg extended or held in the air. Slide down until your
shoulders rest on the bench edge.
drive through the heel of your working leg to lift your hips
extend the hip until your torso and thigh form one line
keep your hips level rather than letting the free side drop
lower under control until your hips are just off the floor
finish all reps on one side before switching
Hold the free leg in whatever position you can keep still and use the same one
every set.
Purpose
glute builder thrust from a bench with one leg doing the work
one leg at a time means each glute carries the whole hip on its own, so the
stronger side cannot quietly take over
the load is capped by what one leg can stabilise rather than by what the glute
can push, which is the trade against a two-leg hip thrust
Execution
Sit with your upper back against a bench, one knee bent with that foot flat on
the floor and the other leg extended or held in the air. Slide down until your
shoulders rest on the bench edge.
drive through the heel of your working leg to lift your hips
extend the hip until your torso and thigh form one line
keep your hips level rather than letting the free side drop
lower under control until your hips are just off the floor
finish all reps on one side before switching
Hold the free leg in whatever position you can keep still and use the same one
every set.