Single-Leg Hip Thrust
One glute at a time. The single-leg hip thrust finds the side that has been coasting, driving through the planted heel until the hips are level with the knees and shoulders. Hyperextending the lower back to fake height at the top is the fault. It is demanding enough that the two-legged version comes first.
Setup
- Upper back on a bench, one foot planted, the other leg held out straight.
- Chin tucked, ribs down.
How To Do It
- Drive through the planted heel until the hips are level with the knees and shoulders.
- Squeeze the glute hard at the top for a full second.
- Lower under control without letting the hips twist.
Breathing
Exhale as the hips rise.
Common Mistakes
- Hyperextending the lower back to fake height at the top.
- Letting the hips drop on the unloaded side.
Programming It
Three sets of 8-12 per side.
Why This Exercise Works
This is the most loaded position a single glute can be put in without a barbell. The elevated shoulders give the full range, one leg gives the load, and there is nowhere for the other side to help.
Where You Should Feel It
The most loaded position a single glute can be put in without a barbell: full range from the bench, all of it on one side.
Where It Fits in a Program
One glute at a time, which is how you find the side that has been coasting. Treat it as the session's centrepiece rather than something you bolt on.
Progressing and Regressing It
To progress the single-leg hip thrust: add a weight across the hips, or pause at the top. To regress it: do it from the floor, or use both legs with a bench.
Who It's For
Anyone who wants glute strength one side at a time. It is demanding, so own the two-legged version first.
Equipment and Substitutions
The version shown uses a bench. A floor press or a stable box works. You lose the bottom of the range, which matters less than most people assume.
Related Exercises
- Reverse Hyper · Glutes, Hamstrings, Lower Back
- Kettlebell Clean · Glutes, Hamstrings, Shoulders
- Kettlebell Swing · Glutes, Hamstrings, Conditioning
- Barbell Hip Thrust · Glutes
- Back Extension · Lower Back, Glutes, Hamstrings
- Band Hip Thrust · Glutes, Hamstrings
- Two-Hand Goblet Clean · Glutes, Hamstrings, Core
- Glute Bridge · Glutes, Hamstrings, Core
Common Questions
What muscles does the single-leg hip thrust work?
The single-leg hip thrust primarily trains the glutes, hamstrings.
How many sets and reps should I do?
Three sets of 8-12 per side.
What are the most common single-leg hip thrust mistakes?
Most often: hyperextending the lower back to fake height at the top; letting the hips drop on the unloaded side.
Do I need a bench to do this?
This version uses a bench, and it trains the glutes, hamstrings. No bench? The floor version below removes some range but keeps the loading, and it is kinder to the shoulder into the bargain.
Is this safe if I have an existing injury?
Hips and lower back carry the single-leg hip thrust, so an existing back issue is the one to respect. Reproducing your familiar pain is the signal to stop; normal training fatigue is not. Not medical advice.