The single-leg hip thrust is a highly effective exercise for building strength in the hip extensors, particularly the gluteal and hamstring muscles, which are essential for powerful athletic movements like sprinting and jumping. This unilateral (single-leg) variation of the barbell hip thrust (click here to read Why I Love Hip Thrusts) builds the the glutes while also engaging the hip abductors and core muscles to maintain stability, making it valuable for masters athletes looking to improve lower-body strength and stability, as well as injury prevention.
Muscles Targeted
The primary muscles activated during the single-leg hip thrust include the three main gluteal muscles (gluteus maximus, medius, and minimus), which are key for hip extension, rotation, and stabilization. The hamstrings, which contribute to hip extension and knee stability, are also engaged. Importantly, the core and lower back muscles, such as the erector spinae, help stabilize the pelvis, which is critical in maintaining proper posture and alignment during the exercise.
Technique and Execution
To perform a single-leg hip thrust, lie with your upper back against a bench and knees bent. With one foot firmly on the ground and the other raised, drive through the grounded heel to lift the hips, achieving full hip extension without arching the lower back. Ensure that the hips stay level and aligned to avoid excessive rotation or collapse. This exercise emphasizes controlled movement through both the ascent and descent phases, maximizing the gluteal engagement while avoiding overuse of the hamstrings.
Benefits for Masters Athletes
Masters athletes, who often face challenges related to reduced muscle mass and joint stability, can gain significant benefits from the single-leg hip thrust. Strengthening the glutes not only improves posture and reduces the risk of lower back pain, but also enhances performance in sports that require powerful hip extension, such as running, cycling, and jumping. Additionally, the focus on unilateral movement aids in correcting imbalances between the legs, which is crucial as even minor asymmetries can lead to injuries, particularly in older athletes.
Practical Application
Incorporating the single-leg hip thrust into a routine supports enhanced performance in exercises like squats and deadlifts by improving hip stability and power. For masters athletes, this can translate to better functional movement and reduced injury risk. To progress, athletes can start with bodyweight hip thrusts, eventually adding weights like kettlebells or sandbags for increased resistance. We can also regress the exercise by using a lower bench or even placing shoulders on the ground. This exercise can be adapted based on skill level and integrated as an accessory move in lower-body training sessions to build foundational strength and balance.
If you are eager to explore how working with a strength and conditioning coach can help transform your performance contact Coach Dave at +61426205277 or dave@masterscoaching.com.au
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