Single Leg Foam Roll Hip Thrust

BeginnerBodyweight

A single-leg hip thrust with your heels on a foam roller instead of the floor. It works the glutes and hamstrings, and the unstable roller boosts muscle activation. Pressing through one leg at a time exposes side-to-side differences and demands more core control to stay level.

How to do it

1
Lie face-up on the floor with a foam roller under your heels.
2
Roll the foam roller toward you until your knees will sit at about 90 degrees at the top of the thrust.
3
Press your palms into the floor for stability and lift one leg off the roller.
4
Squeeze your glutes and hamstrings to drive your hips up by pushing the planted heel into the roller.
5
Pause at the top with hips level and in line with your knees and shoulders.
6
Lower your hips slowly to the start without letting either hip drop, then repeat and switch legs.

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