Raising and lowering the pelvis in shoulder position (hip extension) one-legged (right) ► hip thrust 1-leg

Individual work

Lying on your back, rest your shoulders on the (flat) bench, keep your hips in the air with one leg bent on the floor (right) and one leg raised (left), place the barbell on your hips and hold it with your hands in an overhand grip, lower your buttocks in this position and press firmly back to the starting position.

Starting position:
- Lying on your back on the flat bench (only place your shoulders on the bench)
- One leg bent on the floor, one leg held high
- Hips in the air (buttocks pressed upwards - a line from head to knee), barbell on the hips
- Head in line with the back (slight double chin)

Finishing position:
- Buttocks lowered

Attention:
Always keep your head in line with your back (slight double chin) and your core muscles under tension.

1 flat bench/swinging box
1 barbell