Single Leg Thrusts

Instructions

1
Sit on the edge of a bench or flat surface with your back supported against a vertical bench or wall. Position your body at approximately 45 degrees reclined. Keep your upper back and head resting against the support.
2
Place your hands behind your head with fingers interlaced for support, or cross arms across chest. Position feet flat on the floor initially with knees bent at 90 degrees. Engage your core in preparation for the movement.
3
Slowly lower your torso backward while simultaneously lifting both legs upward in a controlled manner. The movement involves hip flexion as knees come toward chest while the trunk extends backward, creating a V-shape position with legs extended.
4
Drive through your quadriceps to extend your legs forward and upward while simultaneously crunching your abdominals to bring your torso back toward your thighs. Return to the starting seated position with controlled momentum, maintaining tension throughout the movement.
PRIMARY MUSCLESQuadriceps
SECONDARY MUSCLESRectus Femoris, Hip Flexors, Abdominals
EQUIPMENTBody weight
DIFFICULTYIntermediate

Overview

When programming for Quadriceps growth, the Single Leg Thrusts stands out as a highly efficient Strength choice. Performing this movement with Body weight forces your stabilizer muscles to work in tandem with the primary movers, translating to functional strength and enhanced muscular endurance.

Benefits

  • Promotes balanced muscular development by effectively recruiting the Quadriceps and associated synergists.
  • Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
  • Improves overall Hips stability and proprioception during heavy loads.
  • Reduces the likelihood of Hips injuries by reinforcing connective tissue strength.

Common Mistakes

  • Losing core tension, leading to poor spinal alignment and reduced power output.
  • Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Hips.
  • Shrugging the shoulders or compensating with secondary muscles rather than isolating the Quadriceps.

Pro Tips

Think about pulling from your elbows rather than your hands to better isolate the Quadriceps and minimize bicep/forearm takeover.

Muscle Anatomy

The primary driver is the Quadriceps. However, the movement also recruits Rectus Femoris, Hip Flexors, Abdominals to maintain control of the Body weight.

Exercise Variations

  • Dumbbell Single Leg Thrusts
  • Cable Single Leg Thrusts
  • Banded Single Leg Thrusts

Frequently Asked Questions