A hip thrust with the upper back on a bench and one foot on the floor. It trains each glute individually and challenges pelvic stability.
Primary muscles
Secondary muscles
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.
Main muscles working (thicker lines)
Sit with your upper back against a bench, one foot flat on the floor, the other leg bent and lifted off the floor.
Drive through the heel of the planted foot to lift your hips.
Rise until your torso is parallel to the floor and your hips are level.
Squeeze the working glute at the top.
Lower under control and repeat, then switch sides.
Breathing: Exhale as you drive up, inhale as you lower.
Hips stay level
Push through the heel
Ribs down
Hips rotating or dropping to one side
Arching the lower back
Pushing off the lifted leg
Make sure the bench is stable and won't tip or slide.