Single-Leg Hip Thrust
- Pro
- Intermediate
- Gym
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The single-leg hip thrust bridges your hips up with your upper back on a bench and one foot planted, the other leg extended or held in tight. Working one side at a time trains the glutes and hamstrings through more range and balance demand than a two-leg hip thrust. Intermediate lifters use it at home or in the gym for reps, as a main lift or a finisher.
- Muscles
- Glutes, Hamstrings
- Equipment
- Bench
- Logged as
- Reps
How to
- Rest your upper back on the bench, one foot planted.
- Extend the other leg or hold the knee in.
- Drive your hips up until your thigh and torso are level.
- Squeeze your glute, lower with control, then switch legs.
Form cues
- Press hard through the heel of your planted foot.
- Keep both hip points square to the ceiling.
- Pause a beat at the top before lowering.
Common mistakes
- Hips rotate open toward the working side. Keep your hips square and level throughout.
- Lower back arches to gain height. Stop the rep once your hips reach level.
- Free leg swings and throws off balance. Keep the extended leg still throughout the rep.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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