Unilateral Hip Thrusts focus on one leg at a time, targeting the gluteus maximus and strengthening the posterior chain. To perform this exercise, begin seated on the ground with your upper back resting against a bench or elevated surface. Place one foot flat on the ground and extend the other leg straight out. Drive through the heel of the grounded foot, lifting your hips towards the ceiling while maintaining a straight extended leg. Squeeze your glutes at the top of the movement, ensuring your hips are aligned and your core is engaged. Slowly return to the starting position. Repeat for the desired number of reps before switching legs.