Single Leg Hip Thrust: How To, Form & Muscles Worked

Drive the hips upward with one leg while the other leg is held off the ground, producing single-leg hip extension that primarily loads the glutes.

How to do the Single Leg Hip Thrust#

Sit with your upper back against a stable elevated surface and place the working foot flat on the floor while extending the other leg forward.
Brace your core and press through the heel of the working foot to lift your hips until your torso and thigh form a straight line.
At the top, actively contract the glute of the working leg and avoid letting your lower back hyperextend.
Lower your hips in a controlled manner until your glute approaches the ground while keeping the non-working leg extended.
Complete the desired repetitions on one side, then switch legs and repeat.

Muscles worked#

Primary: Glutes (Gluteus Maximus)
Secondary: Hamstrings (Biceps Femoris, Semitendinosus & Semimembranosus), Abs (Rectus Abdominis)

Common mistakes#

Pushing through the toes instead of the heel.
Allowing the knee of the working leg to collapse inward.
Overarching the lower back at the top of the movement.
Using momentum or bouncing through repetitions.

Frequently asked questions#

What muscles does the Single Leg Hip Thrust work?

The Single Leg Hip Thrust primarily works the glutes. The hamstrings, abs assist as secondary muscles — they stabilise the movement and take over when the main target fatigues. If you feel it mostly in the hamstrings, abs, lighten the load and slow the lowering phase.

What equipment do I need for the Single Leg Hip Thrust?

The Single Leg Hip Thrust needs the following: Bench. Nothing beyond that is required to run the movement as described above.

Is the Single Leg Hip Thrust suitable for beginners?

Not as one of your first exercises. The Single Leg Hip Thrust is rated intermediate, so it suits lifters who already have a few months of consistent training behind them. Build the pattern on an easier variation first, then come back to it.

What are good alternatives to the Single Leg Hip Thrust?

Barbell Bulgarian Split Squat, Dumbbell Bulgarian Split Squat, Barbell Hip Thrust all train the same primary muscles as the Single Leg Hip Thrust. Pick whichever one matches the equipment in front of you.

How to do the Single Leg Hip Thrust#

Muscles worked#

Common mistakes#

Plan your sets

Frequently asked questions#

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