One-leg elevated glute bridge (One-leg decline hip thrust)

Muscles

• Gluteus maximus
• Semitendinosus
• Semimembranosus
• Biceps femoris (long)
• Spinalis thoracis
• Longissimus thoracis
• Iliocostalis
• Biceps femoris (short)

Technique

1. Lie down on your back, with one foot on an elevated surface and the other leg straight up in the air.
2. Push on your foot and activate your Glutes to lift your hips up as high as possible.
3. The working foot stays flat on the elevated surface.
4. Slowly come back down and repeat.

Similar Exercises

• One Leg Chair Squat
• Bulgarian split squat
• Step up
• Stability ball hamstring curl
• Deficit hip thrust

Equipment

• Elevated surface