Single-Leg Hip Thrust

With your upper back on a bench and one foot flat on the floor, straighten your other leg out in front of you and hold it there for the whole set. Drive through the planted heel to lift your hips, keeping them square rather than letting the side with the extended leg dip or twist. Squeeze the working glute hard at the top; this one leg now carries all the load that used to be split across both, so it feels heavier even with nothing added. Keep your extended leg roughly in line with your torso rather than pointing it toward the ceiling, which pulls your pelvis out of position. Lower under control and reset both feet on the floor before switching sides.