How to do a Single Leg Foam Roll Hip Thrust

This exercise is a variation on the more common Hip Thrust. Like other Hip Thrusts, this is a compound exercise that primarily targets the glutes and hamstrings. Using a foam roll under your back adds instability, which can improve muscle activation. Performing this movement one leg at a time allows you to focus on imbalances in strength between sides and enhance core engagement.

1. Lie face up on the ground with a foam roller at your feet, and position your heels on the foam roller.
2. Roll the foam roller toward you such that your knees will be at 90-degrees at the top of the hip thrust.
3. Place your palms on the ground for stability and raise one leg off the foam roller.
4. Engage your glutes and hamstrings to raise your hips up by driving your heel into the foam roller.
5. Hold this position for a moment once your hips are inline with your knees and shoulders while maintaining tension in your glutes and hamstrings.
6. Slowly allow your hips to descend back into the starting position.
7. Maintain good posture by keeping your core engaged. Don’t allow one hip to drop below the other.
8. You should feel this exercise primarily in your glutes and hamstrings.