Primary
Glutes
Secondary
Hamstrings, Core
Equipment
Bodyweight
Difficulty
Intermediate
Type
Hinge
See how Single-Leg Hip Thrust could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
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.
Also targets: Hamstrings, Core
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Sit with your upper back against a bench.
Plant one foot flat on the floor.
Extend the other leg straight out.
Drive through your planted foot to lift your hips.
Squeeze your glute hard at the top.
Lower with control and repeat all reps before switching.
Keep your hips level throughout.
Drive through your heel, not your toes.
Don't overextend at the top.
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.
Hips rotating during the movement.
Losing hip position during the Single-Leg Hip Thrust changes the loading pattern and can reduce the intended work for your Glutes (gluteus maximus). Keep your hips aligned with the setup cues and move only through the range you can control.
Not achieving full hip extension.
Losing hip position during the Single-Leg Hip Thrust changes the loading pattern and can reduce the intended work for your Glutes (gluteus maximus). Keep your hips aligned with the setup cues and move only through the range you can control.
Using momentum instead of control.
Bouncing or using momentum during the Single-Leg Hip Thrust makes the movement harder to control and can shift work away from your Glutes (gluteus maximus). Use a load you can move smoothly through the intended range.
Intermediate lifters ready for single-leg progression.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3 sets of 8-12 reps per leg. Rest 60s between legs.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Single-Leg Hip Thrust could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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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.
Our library labels Single-Leg Hip Thrust as intermediate. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Single-Leg Hip Thrust. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Single-Leg Hip Thrust is no equipment. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
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.