As you know I love hip thrusters( check out HERE). In my opinion this is one of the best exercises, you could do, in order to make your posterior chain stronger. But still, as each bilateral movement, hip thrusters, “allow” some cheating, by compensating for the imbalance between both legs, pushing more out of the stronger leg.
Personally, I have an imbalance between my left and right leg. My left leg is weaker, so I am emphasizing a lot on unilateral movements. One of the exercises, that I’ve been including lately, are one legged hip thrusters. Unique movement. It seems like a waste of time, but just as every other exercise, which looks easy from the sidelines, in reality it turns out really demanding when you go ahead and try it yourself.
My first experience with one legged hip thrusts was just another hit for my ego! 😉 I usually do bilateral hip thrusts, with 70-90kg., so I decided that I will do well with 40kg. on the single leg hip thrusts.
Well, my tries went like this:
First try: 40kg.
Results: No chance!
Results: Go ahead and remove some more bumpers.
Third try: 20kg.
Results: Ok, you are overvaluing yourself.
Forth try: 15kg.
Results: It was about time!
So, it took me some time, adding and removing bumpers, till I found out it is not as easy as it seemed.
I definitely feel some progress in my strength, since I am doing 1-legged hip thrusts, and my posterior chain is finally awake and working better.
So I sincerely recommend you try it.
First, master hip thrusters with your own bodyweight. Then move on to bilateral hip thrusts with weights. Try one legged hip thrusts with your own bodyweight and then add some weights. I hope that you will pick the right weight, faster than me! 😀
Another option for a progression is to perform hip thrusts with both legs in the concentric part of the movement, then lower on just one leg in the eccentric part.
You could keep your leg straight, or bent. Try both ways and see what works for you.
P.S. If you liked this post, please take a minute and share it with your friends! I’d greatly appreciate it!