Single-Leg Hip Thrust
Hinge · glutes · intermediate
Start
FinishHow to do it
Sit with the shoulder blades against a bench, plant one foot flat with the shin vertical at the top and hold the other knee bent in the air, then drive the hips up to full extension and lower under control.
Muscles worked
Primary: glutes · Also works: hamstrings, core
Equipment
No equipment
Common mistakes
- Planting the foot too far out so the hamstring rather than the glute finishes the rep
- Letting the pelvis rotate toward the free-leg side as the hips rise
- Finishing by arching the lumbar spine instead of tucking the ribs and squeezing the glute
Variations
- Free leg extended straight for more difficulty
- Three-second hold at lockout
Can't do this one? Swap it for
Related exercises
- Hip Thrustglutes
- Glute Bridgeglutes
- Kettlebell Swingglutes
- Banded Hip Abductionglutes
- Single-Leg Glute Bridgeglutes
- Feet-Elevated Glute Bridgeglutes
Not sure how heavy to go on this?
ABROFIT reads your logged sets and tells you the working weight for today — it adds load when you earn it, backs off when you stall, and eases it on a bad night's sleep.
Try ABROFIT free