Single-leg hip thrust

With your upper back on a bench, drive your hips up on one leg to train the glutes through a bigger range than the single-leg glute bridge.

How to do it

1. 01Sit on the floor with your upper back, just below the shoulder blades, against the edge of a sturdy bench, box or sofa.
2. 02Plant one foot on the floor with the knee bent; tuck the other knee up or extend that leg forward.
3. 03Pull your ribs down, tuck your chin slightly, then drive through the planted heel to lift your hips until your shoulders, hips and knee form a straight line.
4. 04Squeeze your glute at the top with your shin close to vertical and both hips level.
5. 05Lower your hips slowly; do all reps on one side, then switch legs.

Common mistakes

• Arching the lower back and flaring the ribs at the top — keep your ribs down and stop when your hips are in line.
• Hip dropping on the lifted-leg side — keep your pelvis level and brace your core.
• Bench sliding or tipping — set it against a wall or use something heavy and stable.