Single-Leg Hip Thrust

Step 1

Begin seated on the ground with a chair placed behind you, feet hip-width apart and your knees bent. With your feet firmly planted on the floor, lean back onto the chair so that it is gently pressing into your upper back. Place your hands on your hips or behind your head — whichever is most comfortable. This is your starting position.

Step 2

Inhale. Exhale. Press your left heel into the mat and raise your hips off the floor until your body forms one straight line from chin to knee, resting your shoulders on the chair and ensuring that your head is an extension of your spine. Your other foot should be elevated off the ground and held in a position that is comfortable throughout the exercise.

Step 3

Inhale. Slowly lower your hips to return to the starting position. Repeat for the specified number of repetitions or time on each side.

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