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Exercises/Single-Leg Hip Thrust
GlutesIntermediate

Single-Leg Hip Thrust

A hip thrust with the upper back on a bench and one foot on the floor. It trains each glute individually and challenges pelvic stability.

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Primary muscles

  • Glutes (Gluteus Maximus)

Secondary muscles

  • Hamstrings
  • Gluteus Medius
  • Quadriceps
Sets
3
Reps
8–15 per side
Rest
60–90s

How to perform

Single-Leg Hip Thrust movement

Main muscles working (thicker lines)

Starting position

Sit with your upper back against a bench, one foot flat on the floor, the other leg bent and lifted off the floor.

  1. 1

    Drive through the heel of the planted foot to lift your hips.

  2. 2

    Rise until your torso is parallel to the floor and your hips are level.

  3. 3

    Squeeze the working glute at the top.

  4. 4

    Lower under control and repeat, then switch sides.

Breathing: Exhale as you drive up, inhale as you lower.

Coaching tips

  • Hips stay level

  • Push through the heel

  • Ribs down

Common mistakes

  • Hips rotating or dropping to one side

  • Arching the lower back

  • Pushing off the lifted leg

Safety notes

  • Make sure the bench is stable and won't tip or slide.

Details

Body parts
Glutes · Hips · Lower Body
Equipment
Bodyweight · Bench
Movement
Hinge
Exercise type
Compound
Training goals
Muscle Growth · Strength · Balance

Sets, reps and rest are general guidance — adjust to your goals and experience.

Easier Variations

  • B-Stance Hip ThrustIntermediate→
  • Single-Leg Glute BridgeBeginner→
  • Stability Ball Hip BridgeBeginner→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.