Single Leg Hip Thrust Jump

Overview

How to do it

1. 1

   Set up by sitting on the floor with your upper back pressed against a bench or platform.

2. 2

   Drive your hips slightly upward off the ground. Bring your hands together in front of your chest. Use this position for stability and support during the movement.

3. 3

   Next, raise your left foot off the floor while keeping your right foot solidly planted. This is your starting position for the explosive jump.

4. 4

   Explode upward by pushing hard through your right foot and driving the movement with your glutes.

5. 5

   At the top of the jump, focus on contracting your buttocks to produce as much power and height as possible.

6. 6

   Your landing matters as much as the takeoff. Land softly on the floor with your right foot. Maintain a slight bend in your right knee to help absorb impact and stay balanced.

7. 7

   Once you land, lower your hips back down with control to the starting position, keeping them elevated for the entire exercise.

8. 8

   Finish the required reps on your right leg, then repeat on your left leg.