Single Leg Hip Thrust (Weight Plate)

Also known as: Single Leg Hip Thrust (Weight Plate).

A single-leg hip thrust with a weight plate on the pelvis.

How to perform this exercise

1. Place the upper back against a stable bench and hold a light weight plate securely over the hip crease with both hands. Plant the left foot and keep the right leg raised in front. Begin with the hips lowered and the working knee bent.
2. Drive through the planted left foot to raise the hips until the trunk and left thigh align. Keep the pelvis level and ribs down, then lower under control to the same start. Change sides after the set.