Single-Leg Hip Thrust
Primary
Glutes
Secondary
Hamstrings, Core
Equipment
Bodyweight
Difficulty
Intermediate
Type
Hinge
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
The Single-Leg Hip Thrust is a compound hip hinge movement that primarily targets your glutes. Use to address strength imbalances or progress from bilateral thrusts.
Everything You Need to Know About the Single-Leg Hip Thrust
The Single-Leg Hip Thrust is a intermediate difficulty exercise that targets your Glutes (gluteus maximus). It's a popular choice for building strength and muscle in these areas. When should you use it? Use to address strength imbalances or progress from bilateral thrusts. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate lifters ready for single-leg progression. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Single-Leg Hip Thrust
Primary
Secondary
Stabilizers
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.
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
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Single-Leg Hip Thrust — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Master bilateral hip thrust first.
- Keep movements controlled.