Unlock Explosive Power with Elevated Single-Leg Hip Thrusts
The Elevated Single-Leg Hip Thrust is a non-negotiable strength and conditioning movement for any serious hooper looking to increase vertical jump and first-step quickness. While on-court skills are vital, this drill targets the posterior chain—the "engine room" of your athleticism—specifically isolating the glutes and hamstrings. It is designed for players at all levels who need to correct muscle imbalances, improve lower-body stability, and build the raw power necessary to finish through contact.
How to Perform This Drill
- Setup: Lie flat on your back facing a sturdy bench, box, or chair. Place the heel of your working leg on the edge of the elevated surface so your knee is bent at roughly 90 degrees.
- Engage: Lift your non-working leg into the air, bending the knee to mimic a running stride. Brace your core tightly to flatten your lower back against the floor.
- Drive: Explosively push through the heel on the bench, driving your hips vertically toward the ceiling. Ensure the movement comes from your hips, not your lower back.
- Contract: At the very top of the movement, fully extend your hips and squeeze your glute hard for a one-second count. Your body should form a straight line from shoulder to knee.
- Reset: Lower your hips back to the starting position in a controlled manner, resisting gravity on the way down. Do not let your glutes rest fully on the floor between reps.
Why This Drill Works
Basketball is a game often played on one foot—think about taking off for a layup, sliding on defense, or executing a Euro step. This drill works because it builds unilateral (single-leg) stability and strength, directly translating to how you move on the hardwood. By elevating the foot, we increase the range of motion, forcing the glutes and hamstrings to work harder than they would on flat ground. This strengthens the posterior chain to prevent common knee injuries while maximizing the ground force production you need for an explosive vertical leap.
Pro Tips
- Drive Through the Heel: Focus on digging your heel into the bench rather than pushing off your toes. This ensures you are recruiting your glutes and hamstrings rather than over-relying on your quads or calves.
- Watch Your Ribs: Keep your ribcage tucked down and your core braced throughout the lift. If your ribs flare out, you are likely arching your lower back, which kills the effectiveness of the drill and risks injury.
- Mind-Muscle Connection: Don't just go through the motions. Visualize your glute firing to lift your hips. If you don't feel a deep contraction at the top, reset your foot position and slow down the tempo.
- Active Non-Working Leg: Keep your free leg active by driving that knee toward your chest. This mimics the mechanics of sprinting and jumping, training your body to coordinate opposite limbs efficiently.
