Single-Leg Thrust
Strengthen your glutes and hamstrings with the Single-Leg Thrust! A powerful exercise for building lower body strength and stability.
The Single-Leg Thrust is a compound exercise that mainly works the glutes & hips and hamstrings, with help from the quads and core. You'll need: exercise bench.
Required Equipment
Single-Leg Thrust Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Quads (quadriceps femoris); Abdominals (rectus abdominis)
Single-Leg Thrust Variations and Alternatives
How to do the Single-Leg Thrust
Begin by sitting on the ground with your shoulder blades resting against a bench or sturdy platform, and one foot planted firmly on the ground. The other foot should be raised in the air, not touching the ground or the bench.
Push through your planted heel, extending your hips upward by driving your glutes and hamstrings, until your body forms a straight line from shoulder to knee. The leg in the air should remain elevated and straight throughout the movement.
Pause briefly at the top of the thrust, engaging your core to maintain balance and stability.
Slowly lower your hips back down towards the ground, controlling the movement with your glutes and hamstrings rather than letting gravity take over.
Perform the desired number of repetitions on one leg before switching to the other leg.
Make sure to keep your movements controlled and to engage your glutes and hamstrings throughout the entire exercise. Adjust the position on the bench to ensure your back is comfortable and properly supported.
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Single-Leg Thrust FAQs
What muscles does the Single-Leg Thrust work?
The Single-Leg Thrust mainly works the glutes & hips and hamstrings, with help from the quads and core. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Single-Leg Thrust?
Exercise bench.
Is the Single-Leg 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 Thrust go on?
It belongs on leg day in a push/pull/legs routine.
What are some Single-Leg Thrust variations and alternatives?
Similar exercises include the Single-Leg Reverse 45-Degree Hyperextension, Barbell Single-Leg Elevated Hip Heel Thrust, Bench Hip Extension and Celebratory Hip Thrust.
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