Single-Leg Hip Thrust
Primary
Glutes
Secondary
Hamstrings, Core
Equipment
Bodyweight
Difficulty
Intermediate
Type
Hinge
Single-Leg Hip Thrust
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The single-leg hip thrust performs the hip thrust on one leg at a time, doubling the load on each glute while adding stability demands. This unilateral approach reveals and corrects strength imbalances between sides. The single-leg version requires significantly more core stability to keep your hips level.
When to use it
Use to address strength imbalances or progress from bilateral thrusts.
Who it's for
Intermediate lifters ready for single-leg progression.
Extend one leg straight out or hold it elevated while driving through the planted foot. Keep your hips level—do not let the non-working side drop. Squeeze your working glute hard at the top before lowering with control.
Muscles worked: Single-Leg Hip Thrust
Also targets: Hamstrings, Core
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Single-Leg Hip Thrust form guide
- 1
Sit with your upper back against a bench.
- 2
Plant one foot flat on the floor.
- 3
Extend the other leg straight out.
- 4
Drive through your planted foot to lift your hips.
- 5
Squeeze your glute hard at the top.
- 6
Lower with control and repeat all reps before switching.
What are the best tips for the Single-Leg Hip Thrust?
Keep your hips level throughout.
Drive through your heel, not your toes.
Don't overextend at the top.
When to Use the Single-Leg Hip Thrust
Program single-leg hip thrusts to address glute imbalances, progress from bilateral thrusts, or increase challenge without adding weight. Use them for moderate reps. They pair well with bilateral hip thrusts and leg curls.
What are common Single-Leg Hip Thrust mistakes to avoid?
Hips rotating during the movement.
Losing hip position during the Single-Leg Hip Thrust shifts the loading pattern away from your Glutes (gluteus maximus) and can compress your lower back. Stay planted and let your Glutes (gluteus maximus) do the work.
Not achieving full hip extension.
Losing hip position during the Single-Leg Hip Thrust shifts the loading pattern away from your Glutes (gluteus maximus) and can compress your lower back. Stay planted and let your Glutes (gluteus maximus) do the work.
Using momentum instead of control.
Bouncing or using momentum during the Single-Leg Hip Thrust takes work away from your Glutes (gluteus maximus) and puts your connective tissue at risk. Control the weight through the full range — if you can't, lower the load.
Is the Single-Leg Hip Thrust right for you?
Intermediate lifters ready for single-leg progression.
How to Program the Single-Leg Hip Thrust
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 8-12 reps per leg. Rest 60s between legs.
What are good alternatives to the Single-Leg Hip Thrust?
Other Variations
- Weighted Single-Leg Hip Thrust
- Banded Single-Leg Hip Thrust
Frequently Asked Questions About the Single-Leg Hip Thrust
The Single-Leg Hip Thrust primarily targets the Glutes (gluteus maximus), making it an effective exercise for glutes development. Secondary muscles worked during the Single-Leg Hip Thrust include Hamstrings, Core, providing additional training stimulus. Stabilizer muscles engaged include Hip stabilizers, Lower back.
The Single-Leg Hip Thrust is rated as intermediate difficulty, meaning it requires some training experience. Intermediate lifters ready for single-leg progression. Focus on proper technique and consider starting with easier variations.
For the Single-Leg Hip Thrust, the recommended approach depends on your goals. 3 sets of 8-12 reps per leg. Rest 60s between legs. For strength, use 5-8 reps per leg. For muscle growth, perform 8-12 reps per leg. For endurance, complete 12-15 reps per leg.
Yes, the Single-Leg Hip Thrust can be done at home with no equipment. It requires minimal space and is a great option for home workouts targeting glutes.
Good alternatives to the Single-Leg Hip Thrust include: Barbell Hip Thrust, Single-Leg Glute Bridge. These exercises target similar muscle groups as the Single-Leg Hip Thrust and can be used as substitutes based on your equipment availability, gym setup, or training preferences.
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Safety Notes
- Master bilateral hip thrust first.
- Keep movements controlled.