{"id":13661,"date":"2019-11-30T09:52:51","date_gmt":"2019-11-30T09:52:51","guid":{"rendered":"http:\/\/newlife.com.cy\/?p=13661"},"modified":"2019-11-30T09:53:25","modified_gmt":"2019-11-30T09:53:25","slug":"barbell-one-leg-hip-thrust","status":"publish","type":"post","link":"https:\/\/newlife.com.cy\/en\/barbell-one-leg-hip-thrust\/","title":{"rendered":"Barbell one-leg hip thrust"},"content":{"rendered":"<p><\/p>\n<h2>Exercise details<\/h2>\n<ul>\n<li><strong>Target muscle:<\/strong> Gluteus Maximus<\/li>\n<li><strong>Synergists:<\/strong> Quadriceps (Vastus Lateralis, Vastus Medialis, Vastus Intermedius, Rectus Femoris)<\/li>\n<li><strong>Dynamic stabilizers:<\/strong> Hamstrings<\/li>\n<li><strong>Mechanics:<\/strong> Isolation<\/li>\n<li><strong>Force:<\/strong> Push<\/li>\n<\/ul>\n<h2>Starting position<\/h2>\n<ol>\n<li>Position a loaded barbell parallel to a bench.<\/li>\n<li>Sit on the floor with your hips under the barbell and your back resting against the side of the bench.<\/li>\n<li>Grasp the bar at each side.<\/li>\n<li>Flex both knees and place your feet flat on the floor.<\/li>\n<\/ol>\n<h2>Execution<\/h2>\n<ol>\n<li>Keeping your torso rigid, exhale as you raise the barbell by extending the hip of one leg until the hip is fully extended.<\/li>\n<li>Hold for a count of two and squeeze your glute.<\/li>\n<li>Inhale as you lower the barbell by flexing your hip. Do not allow the barbell to touch the floor.<\/li>\n<li>Repeat for more repetitions.<\/li>\n<li>Repeat the repetitions with your opposite leg.<\/li>\n<\/ol>\n<h2>Comments and tips<\/h2>\n<ul>\n<li>You can keep your other leg either straight or flexed.<\/li>\n<li>Place the bench against a wall to prevent it from tipping over.<\/li>\n<li>Wrap padding around the barbell to prevent it from hurting your hips.<\/li>\n<li>Keep your torso rigid. Your back should not arch and your pelvis should not tilt.<\/li>\n<li>Do not go very heavy with the barbell one-leg hip thrust because it can place too much torque (rotational force) on your lower (lumbar) vertebrae. If you want to go heavy, use the standard barbell hip thrust.<\/li>\n<\/ul>\n<p><\/p>","protected":false},"excerpt":{"rendered":"<p>Exercise details Target muscle: Gluteus Maximus Synergists: Quadriceps (Vastus Lateralis, Vastus Medialis, Vastus Intermedius, Rectus Femoris) Dynamic stabilizers: Hamstrings Mechanics: Isolation Force: Push Starting position Position a loaded barbell parallel to a bench. Sit on the floor with your hips under the barbell and your back resting against the side of the bench. Grasp the [&hellip;]<\/p>\n","protected":false},"author":5,"featured_media":13656,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[731,743,759,734],"tags":[],"class_list":["post-13661","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-askisiologio","category-askiseis-ischion","category-proponisi-dynamis","category-core"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Barbell one-leg hip thrust - New Life Health Center<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/newlife.com.cy\/en\/barbell-one-leg-hip-thrust\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Barbell one-leg hip thrust - New Life Health Center\" \/>\n<meta property=\"og:description\" content=\"Exercise details Target muscle: Gluteus Maximus Synergists: Quadriceps (Vastus Lateralis, Vastus Medialis, Vastus Intermedius, Rectus Femoris) Dynamic stabilizers: Hamstrings Mechanics: Isolation Force: Push Starting position Position a loaded barbell parallel to a bench. Sit on the floor with your hips under the barbell and your back resting against the side of the bench. Grasp the [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/newlife.com.cy\/en\/barbell-one-leg-hip-thrust\/\" \/>\n<meta property=\"og:site_name\" content=\"New Life Health Center\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/pg\/NLHCenter\/\" \/>\n<meta property=\"article:published_time\" content=\"2019-11-30T09:52:51+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2019-11-30T09:53:25+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/newlife.com.cy\/wp-content\/uploads\/2019\/11\/10611301-Barbell-one-leg-hip-thrust_Hips_360.gif\" \/>\n\t<meta property=\"og:image:width\" content=\"360\" \/>\n\t<meta property=\"og:image:height\" content=\"360\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/gif\" \/>\n<meta name=\"author\" content=\"Maria\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Maria\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"1 minute\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/barbell-one-leg-hip-thrust\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/barbell-one-leg-hip-thrust\\\/\"},\"author\":{\"name\":\"Maria\",\"@id\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/#\\\/schema\\\/person\\\/6bc671cb62c8d60bede97bf2dcdd476f\"},\"headline\":\"Barbell one-leg hip thrust\",\"datePublished\":\"2019-11-30T09:52:51+00:00\",\"dateModified\":\"2019-11-30T09:53:25+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/barbell-one-leg-hip-thrust\\\/\"},\"wordCount\":228,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/barbell-one-leg-hip-thrust\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/newlife.com.cy\\\/wp-content\\\/uploads\\\/2019\\\/11\\\/10611301-Barbell-one-leg-hip-thrust_Hips_360.gif\",\"articleSection\":[\"\u0391\u03a3\u039a\u0397\u03a3\u0399\u039f\u039b\u039f\u0393\u0399\u039f\",\"Legs and Glutes\",\"Strength training\",\"Core\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/newlife.com.cy\\\/en\\\/barbell-one-leg-hip-thrust\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/barbell-one-leg-hip-thrust\\\/\",\"url\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/barbell-one-leg-hip-thrust\\\/\",\"name\":\"Barbell one-leg hip thrust - 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