Quick Answer
Single-Leg Hip Thrust is a intermediate strength exercise that targets your glutes. It uses only your bodyweight. Sit with your upper back against a bench, feet flat on the floor.
Video Tutorial
How to Perform the Single-Leg Hip Thrust
- 1
Sit with your upper back against a bench, feet flat on the floor.
- 2
Extend one leg straight out, keeping the other foot planted.
- 3
Drive through the planted heel to lift your hips until your body forms a straight line.
- 4
Squeeze the glute hard at the top; keep the hips level — don't let them tilt.
- 5
Lower under control. Complete reps, then switch legs.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Letting knees cave inward (valgus) — track them in line with your second toe throughout the rep.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Single-Leg Hip Thrust isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Single-Leg Hip Thrust work?
The Single-Leg Hip Thrust primarily works your glutes. Secondary muscles include the hamstrings and core.
What equipment do I need for the Single-Leg Hip Thrust?
The Single-Leg Hip Thrust needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Single-Leg Hip Thrust suitable for beginners?
The Single-Leg Hip Thrust is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Single-Leg Hip Thrust should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Single-Leg Hip Thrust every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train glutes more frequently, alternate harder and easier variations and keep overall weekly volume moderate.