Single-Leg Hip Thrust 6s · no sound

Single-Leg Hip Thrust

A bench-supported unilateral hip extension that drives one glute through a longer range than a floor bridge.

Primary muscle
Glutes
Equipment
Bodyweight
Difficulty
Intermediate
Movement
Hinge
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How to do it

  1. Sit on the floor with your upper back resting against the edge of a bench.
  2. Plant one foot flat with the shin close to vertical and the knee bent about ninety degrees.
  3. Raise the other leg and hold the hip and knee at roughly ninety degrees.
  4. Brace your trunk and tuck your chin so the neck stays neutral.
  5. Drive through the planted foot until your hips reach the height of your torso.
  6. 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.

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