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.
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.
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
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
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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.
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.