Intermediate

Single-Leg Hip Thrust

The single-leg hip thrust drives full hip extension through one leg, delivering a big glute stimulus with only bodyweight while the hip stabilizers fight to keep the pelvis level. It exposes side-to-side strength gaps and builds the control athletes need. A strong progression once the bilateral bridge feels easy.

Equipment
Bench
Body part
Glutes, Hamstring
Type
Balance, Strength
Browse by muscle
Gluteus Maximus
Browse by movement
Hinge
Muscles worked
Target
Gluteus Maximus
Secondary
Biceps Femoris, Semitendinosus, Gluteus Medius
Tertiary
Erector Spinae

How to do it

  1. 1

    Rest your upper back on a bench with one foot flat and shin vertical.

  2. 2

    Extend the other leg out straight or tuck the knee to your chest.

  3. 3

    Brace your core and tuck the chin.

  4. 4

    Drive through the working heel to lift the hips until level.

  5. 5

    Squeeze the glute at the top while keeping the pelvis square.

  6. 6

    Lower under control and finish all reps before switching sides.

Tips

  • Keep both hip bones pointing straight up; do not let the free side drop.
  • Push through the heel of the working foot to load the glute.
  • Slow the tempo so balance rather than momentum drives the rep.

Variations

Common mistakes

  • The free leg swings upward to whip the hips higher on each rep. Park it, tucked or straight, so the working glute is the only thing lifting you.
  • With one leg doing everything, the torso wants to screw toward the working side; keep both shoulders flat on the bench so the rotation does not creep in.
  • Cramping in the hamstring almost always means the working foot is too far from your hips. Slide the heel back until the shin is vertical at the top and the glute takes over.
  • Most people start with the strong side and then match its rep count on the weak one, which keeps the gap exactly where it was. Lead with the weaker leg and let it set the number.
  • A bench above knee height leaves the shoulders craned back and the hips short of level at the top, so the range you get is smaller than it looks.

Frequently asked

How many reps of the single-leg hip thrust should you do per leg when you are new to the exercise?
Start with 3 sets of 8 to 12 reps per leg, weaker side first, taking two seconds to lower each rep. Rest only while the other leg works. When twelve reps are level and controlled on both sides, do not add reps: add a two to three second hold at the top, then hold a dumbbell on the hip, then elevate the working foot. Two sessions a week is enough for most people.
How do I make the single-leg hip thrust easier or harder?
To make it easier, drop to a lower surface or to the floor, or rest the free foot lightly on the ground in a kickstand so it steadies you without doing the lifting. To make it harder, pause three seconds at lockout, put a dumbbell across the hip, or set the working foot on a low box so the hips travel further at the bottom.
What is the single-leg hip thrust good for?
It builds real glute strength with nothing but a bench, and because one hip has to hold the pelvis level, it shows up side-to-side differences that a two-legged thrust hides completely. Runners and field athletes get the most out of it. It is a poor choice when you are chasing maximal load, since balance limits you long before the glute does, and frustrating for anyone who cannot yet keep the pelvis square, who should use the B-stance version first.

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