Single Leg Foam Roll Hip Thrust
A unilateral bodyweight exercise that challenges glute strength and stability by placing the working foot on an unstable foam roller. This movement targets the glutes and hamstrings while requiring significant core engagement to maintain balance.
This exercise requires significant hamstring stability, which can be taxing if you are already fatigued. The AI analyzes your recent leg training volume and recovery metrics (like HRV) to determine if your hamstrings are recovered enough for this instability challenge. If your recovery scores are low, the app may recommend a stable floor-based regression to prevent cramping or strain while still targeting your glutes.
Form Cues
- Place the arch of your working foot firmly on the center of the roller
- Drive through your heel to lift your hips toward the ceiling
- Squeeze your glutes hard at the top of the movement
- Keep your hips level and square to the ceiling throughout
- Control the descent slowly to keep the roller stationary
- Don't let the foam roller roll away from you
- Don't arch your lower back to achieve more height
- Don't allow your hips to tilt or rotate to one side
- Don't push primarily through your toes
Common Mistakes
- Allowing the roller to move back and forth
- Hyperextending the lower back
- Dropping the hip of the non-working leg
- Relying solely on hamstrings instead of glutes
Muscles Worked
This exercise primarily targets the gluteus maximus through hip extension, with intensified engagement of the hamstrings required to stabilize the rolling surface. The unilateral nature of the movement also recruits the gluteus medius and core stabilizers to prevent pelvic rotation.
Primary
Secondary
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