hip thrusts
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Single-Leg S. Ball Hip Thrusts

Why you must add this exercise to your glute routine:

  1. Unlike bilateral hip thrusts (w/ both legs on the floor), single-leg hip thrusts enable 100% focus on each glute through working them separately.
  2. Unilateral (single leg, single arm) movements force all muscles in the targeted area to be activated to keep the body from falling over. Bilateral movements, on the other hand, require less balance, thus less muscle activation, equaling limited muscle development.
  3. Lastly, the above movement is a 3-in-one exercise. Contrary to bilateral hip thrusts, the balance element of single-leg stability ball hip thrusts puts additional stress on the glutes, thighs, and abs.

Equipment needed:

Order here

As an athlete for over 18 years and a broke single mom for most of that time, I created this site to aid not only broke single parents to a life of fitness, but anyone who believes the road to fitness requires a lot of cash or time. In reality, the way to fitness is paved with knowledge and firm principles; teaching readers how to master both is the goal of this site.

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