Tip: Single-Leg Hip Thrust – Slow Negative

Good at the glute-building hip thrust? Now try it with one leg using slow eccentrics. It tougher, and as a bonus you don't have to re-rack all those plates.

Here's the full single-leg version of the hip thrust. It's useful to use slow eccentrics in the beginning to make sure you're controlling the weight. It also helps with learning how to stabilize the hips and pelvis so the bar doesn't tip.

Remember, using slower eccentrics will require you to use substantially less weight than you think you might be ready for, so plan accordingly.