Physioball Hip Bridge

Glutes · Barbell · one side at a time

How to do it

Hip thrust with **one foot forward and the other just on its toes**, a step further back. The front leg does nearly all the work while the back one stabilises, so it is easier than single-leg and harder than double. Drive up squeezing the glute of the front leg. You feel one glute at a time.

Variants

The drawing is the regular hip thrust, with both feet planted. In the B-stance version the supporting foot only touches with the toes, without pushing: one leg does almost all the work.

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Legs

See all 907 exercises