Single-Leg Weighted Hip Thrust
The Single-Leg Weighted Hip Thrust is a compound exercise that mainly works the glutes & hips, with help from the hamstrings and quads. You'll need: exercise bench and weight plates.
Required Equipment
Single-Leg Weighted Hip Thrust Muscles Worked
Primary
Glutes (gluteus maximus)
Secondary
Hamstrings; Quads (quadriceps femoris)
How to do the Single-Leg Weighted Hip Thrust
Sit on the floor with your upper back resting against the edge of a flat bench and place a weight plate or dumbbell securely across your hips.
Plant one foot firmly on the floor with your knee bent at a 90-degree angle, and extend your other leg straight out in front of you.
Drive through the heel of your grounded foot to lift your hips upward until your thighs and torso form a straight line.
Squeeze your glutes tightly at the top for a moment while keeping your core braced and your extended leg elevated.
Lower your hips back down in a slow and controlled motion to return to the starting position.
Single-Leg Weighted Hip Thrust FAQs
What muscles does the Single-Leg Weighted Hip Thrust work?
The Single-Leg Weighted Hip Thrust mainly works the glutes & hips, with help from the hamstrings and quads. The main muscles are the gluteus maximus.
What equipment do you need for the Single-Leg Weighted Hip Thrust?
Exercise bench and weight plates.
Is the Single-Leg Weighted 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 Weighted Hip Thrust go on?
It belongs on leg day in a push/pull/legs routine.
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