Single Leg Hip Thrust Jump
This explosive movement targets your glutes, hamstrings, and quadriceps while enhancing your balance, strength, and overall athletic performance.
How to do:
- Begin by sitting on the ground with your back firmly against a bench or platform.
- Lift your hips slightly off the ground. Place your hands together in front of your chest. This position will provide you with stability and support throughout the exercise.
- Now, lift your left foot into the air while ensuring that your right foot remains firmly planted on the floor. This is your starting position for the explosive jump to come.
- Push forcefully through your right foot, using your glute muscles to propel yourself into the air.
- As you ascend during the jump, concentrate on squeezing your buttocks to maximize power and height.
- The descent is just as crucial as the jump. Focus on making a soft landing on the floor with your right foot. Keep a slight bend in your right knee to absorb the impact and maintain balance.
- After landing, smoothly lower your hips back to the starting position, ensuring they remain elevated throughout the exercise.
- Complete the desired number of repetitions on your right leg before switching to your left leg.