Strength exercise

Hip Thrust (Single Leg)

How to do it

Sit on the floor with your upper back against a bench, resting an optional weight across your hips and holding it steady with both hands.
Plant one foot flat on the floor while extending the other leg straight out in line with your torso.
Brace your core and keep your hips square to avoid rotating toward the planted foot.
Drive through the planted heel to lift your hips until your body forms a straight line from shoulder to extended knee, squeezing the glute on the working side.
Exhale as you press up and inhale as you lower back down with control, finishing all reps before switching legs.
Avoid letting the hips tilt or drop on the non-working side; keep them level throughout each rep.

Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises