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How to do it
- Sit on the floor with your upper back resting against the edge of a bench.
- Plant one foot flat with the shin close to vertical and the knee bent about ninety degrees.
- Raise the other leg and hold the hip and knee at roughly ninety degrees.
- Brace your trunk and tuck your chin so the neck stays neutral.
- Drive through the planted foot until your hips reach the height of your torso.
- Lower under control until the hips are just above the floor, then repeat and switch sides.
Common mistakes
- Hyperextending the lower back or neck at lockout, which hides a shortfall in glute range.
- Pushing with the elbows against the bench, which takes work away from the glutes.
- Stopping short of full hip extension, so the glute never reaches a hard contraction.
- Letting the pelvis rotate toward the free leg, which unloads the working side.
Muscles worked
- Primary
- Glutes
- Secondary
- AbsHamstringsQuads
Good to know
- What muscles does the Single-Leg Hip Thrust work?
- Mainly the glutes. It also works the abs, hamstrings and quads.
- What equipment do you need for the Single-Leg Hip Thrust?
- None. It is a bodyweight exercise.
- Is the Single-Leg Hip Thrust good for beginners?
- GymVim rates it intermediate. For a beginner-rated exercise on the same muscle and movement, see the Band Romanian Deadlift.