Step by step instructions, muscle activation and variants for the Single Leg Hip Thrust Jump.
The single leg hip thrust jump is an advanced plyometric exercise that combines a single-leg hip thrust with an explosive jump. It develops unilateral glute power, hip extension strength, and overall lower-body athleticism, challenging balance and coordination under dynamic loading.
The Single Leg Hip Thrust Jump is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
