Single-Leg Hip Thrust
Build a stronger, sculpted lower body! The Single-Leg Hip Thrust isolates & strengthens each side for maximum glute gains. Level up your workout!
The Single-Leg Hip Thrust is a compound exercise that mainly works the glutes & hips and hamstrings, with help from the core. You'll need: exercise bench.
Required Equipment
Single-Leg Hip Thrust Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Single-Leg Hip Thrust Variations and Alternatives
How to do the Single-Leg Hip Thrust
Starting Position:
Sit on the edge of the bench with your upper back supported.
Place your feet flat on the ground, about shoulder-width apart.
Lean back slightly, keeping your back straight and chest up.
Foot Placement:
Lift one foot off the ground, keeping your knee bent, and position it at about a 90-degree angle.
Your lifted foot should be close to your other leg, but not touching.
Engaging the Core:
Tighten your abdominal muscles to maintain stability throughout the movement.
Keep your shoulders back and relaxed.
Movement:
Push through your heel of the grounded foot to lift your hips towards the ceiling.
Focus on squeezing your glutes at the top of the movement.
Your body should form a straight line from your shoulders to your knees.
Lowering:
Slowly lower your hips back down to the starting position without letting your foot touch the ground.
Maintain control throughout the movement.
Repetitions:
Perform 10-15 repetitions on one leg, then switch to the other leg.
Aim for 2-3 sets per leg depending on your fitness level.
Breathing:
Exhale as you lift your hips and inhale as you lower back down.
Tips:
Keep your movements slow and controlled to ensure proper form.
If this is your first time, you can place your hands on the bench for additional support.
Focus on your glute muscles during the exercise for maximum effectiveness.
Single-Leg Hip Thrust FAQs
What muscles does the Single-Leg Hip Thrust work?
The Single-Leg Hip Thrust mainly works the glutes & hips and hamstrings, with help from the core. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Single-Leg Hip Thrust?
Exercise bench.
Is the Single-Leg Hip Thrust a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Single-Leg Hip Thrust go on?
It belongs on leg day in a push/pull/legs routine.
What are some Single-Leg Hip Thrust variations and alternatives?
Similar exercises include the Single-Leg Reverse 45-Degree Hyperextension, Barbell Single-Leg Elevated Hip Heel Thrust, Dumbbell Staggered Hip Thrust and Elevated Hip Leg Thrust.
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