This exercise involves performing a single-leg hip thrust while balancing on a landmine attachment. It targets the glutes and hamstrings while also improving balance and stability.
Type
Strength
Equipment
Barbell
Difficulty
Intermediate
Key Benefits
- Improves balance and stability
- Strengthens the glutes, hamstrings, and lower back
- Increases hip mobility
- Helps prevent injury by improving proprioception
- Can be modified for different fitness levels
How to perform
- Begin by lying on your back with your knees bent and feet flat on the ground.
- Place a landmine barbell on the ground next to your hip on one side.
- Extend your opposite leg straight out in front of you.
- Place your foot on top of the landmine barbell, with the barbell resting against your hip.
- Engage your glutes and lift your hips off the ground, keeping your extended leg straight.
- Lower your hips back down to the ground and repeat for the desired number of reps.
- Switch sides and repeat the exercise with your other leg.
FRONT VIEW
BACK VIEW
Glutes
Primary
Hamstrings
Primary
Abs
Primary