T Nation

One Leg Bridges/Hip Thrusts Only Hitting Hamstrings


#1

I was curious if anyone had any advice to this problem. When I perform hip thrusts with both feet on the ground I can hit glutes with no problem. When I switch to one leg it turns into nothing but a hamstring exercise. My home weights consist entirely of kettlebells/dumbells so being able to perform one legged versions of these exercises would be great. I have tried doing them from different elevations and lengths without much luck…


#2

Ever tried the search function and reading the articles on the very subject?

If you have a question after that, post away.


#3

your glute activation sucks. Do a glute activation warm up first, lower the weight and really squeeze dat ass.