* Please note that there are 16 animated GIFs embedded in this post. If it’s slow to load and you see gaping holes in the post, be patient as the GIFs detail proper form on each variation
The single-leg hip thrust is a staple for lower body training, especially if you’re limited on equipment. I’ve written blogposts on single leg hip thrusts for almost 12 years now (see HERE and HERE). It’s one of the best bodyweight glute exercises there is, but before moving into the variations, I would like to go over optimal form.
With the bilateral (double leg) barbell hip thrust, both the scoop and hinge methods are acceptable styles of technique. Around 2/3 of people prefer the scoop method: keeping your gaze forward, moving mostly from the sternum down, and posteriorly tilting the pelvis at the top. Whereas around 1/3 of people prefer the hinge method: keeping your head, neck, and torso neutral (treating them as one unit), hinging on the bench, pushing your hips tall, and looking forward at the bottom and upward at the top.