Tip: One-Leg Hip Lift with Weight Plate

In this joint-friendly hip thrust variation, you'll target your hamstrings as well as your glutes.

This exercise is a mainstay of joint-friendly training. It’s a hip lift that involves more hamstring activity than the hip thrust due to the fact that 1) the foot is elevated above the torso and 2) the knee is only bent to roughly 15 degrees.