Single-Leg Hip Thrust

Single-Leg Hip Thrust trains the glutes through hip extension while the shoulders remain supported and the trunk stays braced.

Primary muscle

Glutes

Primary musclesGluteus maximus

Secondary musclesHamstrings, Hip adductors, Abdominals

Equipment

Bodyweight

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How to perform Single-Leg Hip Thrust

Follow the sequence in order, paying attention to the starting position, movement path, and finish described in each step.

Support the upper back on a stable bench, plant one foot, raise the other leg, and level the pelvis.
Brace the abdomen and keep the raised thigh still as the hips begin below bench height.
Drive through the whole planted foot and raise the hips while the upper back pivots on the bench.
Finish with the torso level and both hip bones even without arching the lower back.
Lower under control, complete the set, and repeat on the other leg.

Common Single-Leg Hip Thrust mistakes

Arching the lower back

Keep the ribs down and finish by squeezing the glutes instead of arching the lower back.

Knees collapsing inward

Keep the knees aligned with the toes throughout the lift and return.

Pushing through the toes

Use whole-foot pressure and adjust the feet if the hamstrings cramp or the heels lift.

Overextending at the top

Stop when the torso and thighs align instead of driving the hips past a stacked finish.

When to modify or choose another exercise

Arching the lower back: Keep the ribs down and finish by squeezing the glutes instead of arching the lower back.
Pushing through the toes: Use whole-foot pressure and adjust the feet if the hamstrings cramp or the heels lift.
Stop when the exercise produces sharp, catching, radiating, or increasing joint pain rather than the expected muscular effort.
Alternative Two-Leg Hip Thrust: Use both feet to learn the bench pivot and stacked top position.
For Single-Leg Hip Thrust, compare sides with the same starting load and range; a persistent or painful asymmetry should be assessed rather than trained around blindly.

How to use Single-Leg Hip Thrust in a training program

Where it fits in a session

Place Single-Leg Hip Thrust after the main squat or hinge when it adds glute volume, or early in the strength block when hip-extension strength is the primary goal.

How often to use it

Use one to three times per week while counting hip thrusts, bridges, hinges, and squats toward total glute work.

Starting rep ranges by goal

Goal	Sets	Reps or time	Rest	Effort and execution
Strength accessory	2–4	6–10 per side	75–150 sec	Leave 2–3 controlled reps in reserve
Muscle growth	2–4	8–15 per side	60–120 sec	Usually 1–3 clean reps in reserve

Pairing and sequencing

Use Single-Leg Hip Thrust after Barbell Back Squats or Romanian Deadlifts for additional glute work.
Pair it with Seated Leg Curls when both exercises can keep a controlled pelvic position.

Scale the movement