The single-leg pause hip thrust, demonstrated in the video above, fits perfectly into that mentality.
“This is a movement that’s low-impact and easy to learn, and a safe way to crush yourself and get a crazy glute pump,” Gaddour says. “It will also make you better at squatting, running, jumping, and lunging.”
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The hip thrust alone is an effective move for strengthening your glutes. The single-leg version takes the intensity up a notch, as does the added pause at the top of the rep. And now, on top of that, Gaddour adds a resistance band.
“The band forces more hip flexion and a resisted hip extension to intensify the move,” he says.
Try to go for two straight minutes on each leg: Do two minutes on one leg, rest for a minute, then switch legs for another two minutes. Do three sets.
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