Landmine Single Leg Hip Thrust
Landmine Single Leg Hip Thrust Exercise Description
The Landmine Single-Leg Hip Thrust is a unilateral hip extension exercise performed with the end of a barbell anchored in a landmine and positioned in the working-side hip crease. The primary driver is the gluteus maximus, with assistance from the hamstrings and posterior adductor magnus; the gluteus medius/minimus and trunk musculature stabilize the pelvis. Elevating the upper back on a bench increases the available hip range, encouraging full extension while maintaining a neutral spine and ribs-down position. The landmine’s anchored sleeve provides a predictable path, and the single‑leg stance heightens frontal‑plane control to keep the pelvis level. Proper execution finishes with the torso and thigh in a straight line and the tibia roughly vertical, emphasizing hip extension rather than lumbar motion. Because each side works independently, this variation can highlight side‑to‑side differences in hip control and strength.
- Muscle Groups: Glutes, Hips
- Target Muscles: Gluteus Maximus
- Assisting Muscles: Adductor Magnus, Biceps Femoris - Long Head, Semimembranosus, Semitendinosus
- Stabilizing Muscles: Gluteus Medius, Gluteus Minimus, Multifidus, Quadratus Lumborum, Transversus Abdominis
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Back
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Hip Extensors
- Joint Involvement: Single-joint
- Muscle Location: Glutes
- Movement Direction: Vertical
- Muscle Position: Posterior
- Gender: Female
How To Do The Landmine Single Leg Hip Thrust Exercise
‘- Set a landmine and bench; pad the bar’s sleeve end.
– Sit with your upper back on the bench edge (scapulae supported) and knees bent.
– Place the sleeve end in the working-side hip crease and hold it lightly to steady.
– Plant the working foot flat; position it so the shin is roughly vertical at the top.
– Brace: ribs down, neutral spine, slight posterior pelvic tilt; keep gaze forward.
– Lift the non‑working leg to about 90° hip/knee flexion; keep the pelvis level.
– Drive through the midfoot/heel to extend the working hip until torso and thigh align; squeeze the glute without arching the low back.
– Keep the bar centered in the hip crease; avoid rib flare or rotation.
– Lower under control until the hips are just above the floor, maintaining alignment.
– Repeat for the set, then switch sides with the same setup.
Landmine Single Leg Hip Thrust Tips
‘- Sit so your upper back (scapulae) is supported on the bench edge to elevate your torso and increase available hip range.
– Pad the landmine sleeve and place it securely in the working-side hip crease before you start.
– Plant the working foot flat and position it so the shin is roughly vertical at the top of the thrust.
– Brace before lifting: ribs down, neutral spine, and a slight posterior pelvic tilt, with your gaze kept forward.
– Lift the non-working leg to about 90° hip and knee flexion and keep the pelvis level as you move.
– Drive through the midfoot/heel of the working leg to extend the hip until the torso and thigh form a straight line.
– Squeeze the working-side glute at the top without arching the low back or letting the ribs flare.
– Keep the bar centered in the hip crease and avoid any trunk rotation during the rep.
– Lower the hips under control until they are just above the floor, maintaining alignment throughout.
– Repeat on the other side with the same setup to compare hip control and strength between legs.
Landmine Single Leg Hip Thrust Beginner Introduction
The Landmine Single-Leg Hip Thrust is a bench-supported, single-leg hip thrust variation that uses a barbell secured in a landmine base. The padded bar end rests in the fold of the active hip, so the weight follows a consistent arc as the hips rise and lower. With the upper back supported on a bench, the hips travel through a larger motion than floor-based versions, encouraging strong hip drive while the spine stays naturally aligned and the ribcage stacked over the pelvis.
This exercise centers on the glutes, with help from the hamstrings and inner thigh, while the side glutes and core work hard to keep the pelvis steady on one leg. At the top, the upper body and thigh line up, and the shin of the working leg stays close to upright, emphasizing movement at the hip instead of the lower back. Because each leg is trained separately, any differences in strength or control from side to side become easier to notice and track over time.