Single-leg hip thrust, shoulders on couch

1. Step 1

   Rest your upper back on the edge of a sturdy couch, one foot on the floor.

2. Step 2

   Drive your hips up until level, lower with control.

Barbell or dumbbell hip thrust

• If a move feels like too much on a given day, drop back to its Tier 2 version — that’s not a step backward, that’s the plan working correctly.
• “3-second lower” means taking a slow count of three on the way down, then coming up at a normal pace. Slowing the lowering makes the same move harder without adding weight or impact.
• Any single-leg move here can be done holding a wall, counter, or sturdy chair for balance — that’s not a lesser version, it’s the same exercise. Balance is a separate skill from strength, and there’s no reason to test both at once.

Stop if you feel pain beyond normal effort; consult your physician before starting a new exercise routine.

• protecting muscle on GLP-1
• the GLP-1 strength plan
• Previous: Push-up (floor, or from knees)
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