Balance Trainer Single Leg Hip Thrusters
10 reps
With one leg extended, drive your hips into a bridge, then lower with control.
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GLUTES
Balance Trainer Single Leg Hip Thrusters
A hip thrust with your foot on a BOSU dome and the other leg lifted, so one side handles the whole load. The dome plus the single-leg setup piles on instability, boosting glute and hamstring work and revealing side-to-side differences. A strong choice for building balanced single-leg hip strength.
How to do it
- 1
Lie face up with your knees bent and both feet on the dome.
- 2
Lift one leg and straighten the knee so the sole faces the ceiling.
- 3
Drive your hips up into a bridge, pausing at the top.
- 4
Lower your hips back toward the floor slowly.
- 5
Complete your reps on one side, then repeat with the other leg.
- 6
Push to a height that gives strong glute activation rather than your absolute max.