Set-up: Set up on two benches (or chairs or other sturdy objects), placing your back on one and your feet on the other. Raise your off-leg up and straighten it in line with your other thigh.
Movement: Pressing through your heel and firing your glutes, lift your hips off the floor. Your weight should rest on your heel and your upper back - not your toes or your neck and cervical spine. Extend your hips until they form a straight line with your knees and shoulders.
Emphasis: Make sure the end range of motion comes from the hips - squeezing the glutes together at the top of the movement - and not from lumbar hyperextension.
Repetitions: Perform all prescribed reps on one side, then on the other. This counts as one set.
Instructions and effects for the Hip Thrusts - One Leg - Elevated exercise 
