Single-Leg Hip Thrust
One glute at a time, which is how you find the side that has been coasting.
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
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3+ min |
| Muscle | 3–4 | 8–12 | 60–90 sec |
| Endurance / Conditioning | 2–3 | 15–20 | 30–45 sec |
Why This Exercise Works
This movement trains the glutes, hamstrings through a controlled range under load. Progressive tension over time is what produces adaptation — not novelty.
Where It Fits in a Program
One glute at a time, which is how you find the side that has been coasting. Train it when you are fresh enough to execute it well — compound work early in a session, isolation and accessory work after. This is an appropriate entry point. Learn the movement with a load you can control for every rep before adding weight — technique acquired early is technique you keep.
Progressing and Regressing It
To progress the single-leg hip thrust: add load in the smallest increment available, or slow the eccentric to three seconds. To regress it: reduce range to what you can control cleanly, or use a supported version of the same pattern. Change one variable at a time or you learn nothing about which change worked.
Equipment and Substitutions
This version uses a bench. If that is unavailable, choose another exercise training the same muscles from the list below — the pattern matters more than the specific implement.
Related Exercises
- Reverse Hyper — Glutes, Hamstrings, Lower Back
- Kettlebell Swing — Glutes, Hamstrings, Conditioning
- Cable Pull-Through — Glutes, Hamstrings
- Glute Bridge — Glutes, Hamstrings, Core
- Barbell Hip Thrust — Glutes
- Back Extension — Lower Back, Glutes, Hamstrings
- Sumo Deadlift — Glutes, Quads, Back
- Hip Airplane — Glutes, Hips, Balance
Common Questions
What muscles does the single-leg hip thrust work?
The single-leg hip thrust primarily trains the glutes, hamstrings. The listed muscles are highlighted in the animation above so you can see where the work should be felt.
How many sets and reps should I do?
For strength, three to five sets of three to six reps. For size, three to four sets of eight to twelve. For skill or capacity work, keep the reps well short of failure and repeat the quality rather than chasing the number.
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. Both are easier to catch on video than in the moment — film one set from the side and watch it back.
Do I need a bench to do this?
This version uses a bench. If you don't have that, use another exercise that trains the glutes, hamstrings through a similar range — the muscles and the movement pattern matter more than the specific piece of equipment.
Is this safe if I have an existing injury?
The single-leg hip thrust loads the hip and lower back directly, so an existing problem there is the one to be careful about. If a rep reproduces your pain rather than producing normal training discomfort, stop the set and get it assessed. This is general fitness information, not medical advice.
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Form guide for educational purposes — not medical advice. New to training or working around an issue? Apply for coaching and get a plan built for your body.