How To Do A Single Leg Hip Thrust (Exercise Demo) - FREE Great Butt Guide

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In today’s video, Serene demonstrates how to do a single leg hip thrust. This is a great unilateral exercise for developing your butt and helping to make you aware of any glute imbalances.
Setup
- Rest the bottom/base of shoulder blades against a bench
- Keep feet within a comfortable distance away
Exercise
- Lift one leg up
- Drive other leg down lifting your hips
- Squeeze your butt at the top
- Lower back down controlled
- Be careful not to throw head back as you lift up
Thank you to Serene for filming this video, be sure to check out her instagram here:
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[@damienjames6922]

After watching this 93 times, I think I’ve finally mastered it!

[@weldinggirl]

🤣🤣

[@jalenferguson3908]

@@weldinggirl g

[@karenwoo93]

😂

[@jake8836]

@@karenwoo93 You mean 69 times

[@spookyreaper1702]

Omg this is so hard 🤣

[@marcojardim84]

Thank you! I was struggling with positioning myself and doing this exercise comfortably and your video really helped.

[@MissfitLQ]

This is a great tutorial video!

[@klyf24]

Serene's videos are the best!! Please keep them coming!! :)

[@MindPumpTV]

Thank you! More to come! Any requests?

[@Ampie187]

Thanks Serene!

[@tubited]

Nice job Serene

[@michellezamora6674]

Well explain 👍🏼

[@zenandrewandriegamingchann62]

I love it

[@bairushankar4775]

Thank you

[@Von_RX]

great
thank you
-VZ

[@sonalim9589]

Helpful. Thanks
- India

[@NganNguyen-br3uz]

Thực hiện 3 set x 15 rep, đổi chân liên tục ko cần nghỉ sao cho đạt mỗi chân 3 setx 15 rep mỗi bên, xuống 3s lên 1s, giữ trên 1s. Có thể dùng tạ đơn đặt lên hông để tăng thêm áp lực.

[@michellleygarcia6939]

So do you have to squeeze your butt still when going up like squeeze it or no

[@AXELweirdTigger]

I know at 1:30 she is discussing an important subtlety about hip-tucking and form but I feel like I'm too low-IQ on spatial awareness to grok it and will continue to do inferior hip thrusts

[@lornaemily9790]

me on the floor in the gym trying to do these 😭😭😭

[@krystlecolon7453]

Me right now😂

[@lizziebakeoven3225]

No matter where I put my feet my hamstrings HURT and I have to stop what am I doing wrong

[@user-gn5gs1xv7p]

Does anyone know what to do, when your neck hurts? When I am trying to do this exercise, my neck starts to hurt and I cannot concentrate then on my butt

[@angelaroberts2882]

I’m here for that very reason 🤦🏽‍♀️

[@c1a4p]

Tuck in your chin

[@teyteythet-rex1304]

@@angelaroberts2882 LMAOA

[@ohwen]

Does anyone here know why right after I workout my muscles appear to me small or don’t pop as much? This tends to happen with triceps and abs

[@rookendgame]

probably not eating enough carbs

[@vincent-fp9wf]

@@rookendgame How does that make any sense?

[@Jjjjjaykayyy]

You should eat protein directly after working out! Pre workout or a lot of caffeine before workout helps get a better pump too

[@weldinggirl]

Doesn’t sound right

[@Bennacho]

You need to intake 0.8 X your bodyweight of protein daily.

[@goldenraisins]

How can you do this at home? Like if you don't have a bench?

[@MR-pl6gp]

Use your couch or bed if it’s high enough

[@AXELweirdTigger]

@@MR-pl6gp a porch or a wide set of stairs can work too

[@desireeeilander4009]

Use the bank

[@TuMadreexP]

I don’t feel it in my glutes, more in my legs

[@hannahcurry595]

Try kas glute bridges instead

[@KillaBee716]

This always hurts my back or neck

[@aikoxin]

You are not doing it right, be careful you can get harmed

[@bossvision]

ow

[@fireflyabbie]

Will my legs get bulky after this ?

[@Prettyordying]

If you activate your glutes instead of the quads and don’t use heavy weights you’ll be fine

[@fireflyabbie]

@@Prettyordying Thank you !

[@theriddler482]

@@fireflyabbie you won’t get massive legs if you don’t put heavy weight on your pelvis when doing hip thrusts

[@richardgonzales5823]

Need a spotter?

[@markuscintron2119]

“Then lower back down” 🤖

[@bossvision]

I did these today and died

[@MindPumpTV]

Are you a ghost?

[@bossvision]

@@MindPumpTV yes a sore hipped ghost

[@jasonshapiro9469]

Has anybody told you today, how beautiful you are?

[@LoVoltage23]

Every simp she comes across....
Good job bro

[@benjaminlaureano9804]

I wish this beauty would use me and abuse me

[@fufutube3428]

1:01 add another person and you got yourself a swastica

[@Natalie-wr3iz]

Gross.

[@andrewjoseph6472]

chill bro

[@kiarachappell317]

That is a disgusting thing to say. Have some respect