How To - Single Leg Hip Thrust

Single leg hip thrusts with the monkey foot. It's going to add resistance to the single leg bridge, but also it's going to force you to have to prevent even more rotation in the hip, which is going to get some of the more deep hip rotators, which is great now to start off, you can have the legs straight up overhead.

This is going to be the more advanced position. If that is not going to work for you, you can keep your knee at a 90 degree angle, or you can let that weight completely relax either way, there's going to be weight on the hip. So shifting to this. Position. We want to make sure that when we're bridging upward, the pelvis stays level.

So if the weight is pulling you down, it's too heavy. You need to reduce it. We want to think about driving this knee up toward the ceiling. You're getting this side of the hip, the right side, active, driving this knee up to the ceiling. And trying to keep that pelvis nice and level the entire time. And from the side view, we want to make sure that we're not overextending the back at the top.

So the motion is going in. to the glute, not the lower back. This is all lower back for me. So you want to keep that, those ribs pulled in the pelvis tucked under. And as you drive upward, you're going to want to tuck the pelvis under even more in whatever position you choose with the lifted leg.