Single-Leg Hip Thrust Sets and Reps Because it’s a lighter weight exercise, three sets using higher reps—think 12 to 15 per side with minimal rest—should work well to get benefits.

Lean back so your upper back is on the bench and your legs form a 90-degree angle at the top of your hip thrust. Extend your arms to your sides and rest your forearms on the bench for extra ...

To avoid neck strain, keep your eyes on your knees and don’t throw your head backward. 7. Single-leg dumbbell hip thrust. ... Place a dumbbell over your right hip, holding it with one or both hands.

By day nine, I’d done 300 reps of hip thrusts, whether that be bodyweight, single-leg or barbell. As I got used to the mechanics and started to nail the technique, I began to focus on my breath ...

Keep your upper back fixed, isolating the movement to your hips, and ensure one hip stays above the other throughout the exercise. A higher rep range of 10 to 20 or so is ideal for this movement. 2.

A typical leg day routine may include squats, lunges, and deadlifts to help strengthen your glutes and hamstrings.But if you really want a strong backside, you’ll want to incorporate hip thrust ...

The hip thrust is a great exercise for your leg day, since it strengthens your glutes, core and the entire posterior chain.

Let the weight naturally swing back down as you hinge again. 3. Hip thrust. While primarily known as a glute exercise, ... For added challenge, perform with one leg at a time. 6.