Stretching · Foam Roller

Single Leg Foam Roll Hip Thrust

One leg up the ante on the roller thrust hold.

Single Leg Foam Roll Hip Thrust exercise demonstration
StretchingSecondary: GlutesFoam Roller

How to do it

  1. Set a foam roller under your upper back and plant one foot flat.
  2. Extend the other leg straight out.
  3. Drive through the planted heel and lift your hips until level.
  4. Hold with glutes locked and hips square, no dipping.
  5. Breathe through the hold, then switch sides.

The one cue that matters

⚡

Keep hips level and balanced on the roller, the lifted leg shouldn't drift.

Muscles worked

The Single Leg Foam Roll Hip Thrust is a Stretching-first movement, with Glutes working as the supporting cast. Track it consistently and you'll see exactly how it feeds your stretching volume for the week.

FAQ

What muscles does the Single Leg Foam Roll Hip Thrust work?

The Single Leg Foam Roll Hip Thrust primarily works the Stretching with Glutes assisting.

How long should I hold it?

Start with sets you can hold with perfect position, even if short. Add a few seconds each session; quality beats clock-watching.

One side at a time?

Yes, it's a unilateral movement. Start with your weaker side and match the reps with your stronger side so no side gets ahead.

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