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.

Related: What You Can Learn From Instagram Booty Chicks

Related: The Best Way to Build Your Butt