Weighted One Leg Hip Thrust
Weighted One Leg Hip Thrust Exercise Description
The weighted one-leg hip thrust is a unilateral hip-dominant exercise that primarily targets the gluteus maximus, with assistance from the hamstrings and adductors; the gluteus medius/minimus and core stabilize the pelvis. With the upper back supported on a bench and one foot planted, external load placed across the hip crease increases the demand on hip extension through a large, controlled range of motion. Training one side at a time challenges balance, makes side-to-side differences easier to spot, and requires precise control of pelvic rotation. Proper execution keeps the spine neutral, ribs down, and the pelvis slightly posteriorly tilted at lockout so motion occurs at the hip rather than the lower back. Expect strong glute engagement at the top when the torso and working thigh form a straight line without hyperextension, making this a reliable choice for building well-controlled hip extension strength.
- Muscle Groups: Glutes, Hips
- Target Muscles: Gluteus Maximus
- Assisting Muscles: Adductor Magnus, Biceps Femoris - Long Head, Semitendinosus
- Stabilizing Muscles: Gluteus Medius, Gluteus Minimus, Internal Obliques, Multifidus, Transversus Abdominis
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Back
- Body Symmetry: Unilateral
- Equipment: Weighted
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Hip Extensors
- Joint Involvement: Single-joint
- Muscle Location: Glutes
- Movement Direction: Vertical
- Muscle Position: Posterior
- Gender: Male
How To Do The Weighted One Leg Hip Thrust Exercise
‘- Sit on the floor with your upper back against a stable bench; shoulder blades near the top edge.
– Place a pad and weight across the hip crease; hold it securely with both hands.
– Plant the working foot flat under the knee, toes forward or slightly turned out.
– Extend the nonworking leg in line with your torso; keep the pelvis level.
– Slightly tuck your chin, set your ribs down, and brace your abdominal wall.
– Drive through the midfoot/heel to lift the hips, keeping the knee tracking over toes.
– Rise until your torso and working thigh form a straight line; shin roughly vertical at the top.
– Maintain neutral spine with a gentle posterior pelvic tilt; avoid arching or flaring the ribs.
– Pause briefly, squeeze the working-side glute, then lower under control until hips hover above the floor.
– Keep the weight centered over the hip crease; avoid letting the head drop back or the knee cave inward.
Weighted One Leg Hip Thrust Tips
‘- Position your shoulder blades near the top edge of the bench so your upper back is well supported.
– Center the pad and weight directly over your hip crease and hold it securely with both hands.
– Plant your working foot flat under your knee with toes forward or only slightly turned out.
– Keep the nonworking leg extended in line with your torso and your pelvis level as you move.
– Slightly tuck your chin, set your ribs down, and brace your abdominal wall before lifting.
– Drive through your midfoot/heel and keep the working knee tracking in line over your toes.
– Lift until your torso and working thigh form a straight line with the shin roughly vertical at the top.
– Maintain a neutral spine with a gentle posterior pelvic tilt at lockout; avoid arching or flaring the ribs.
– Lower your hips under control until they hover above the floor, keeping the head from dropping back and the knee from caving inward.
Weighted One Leg Hip Thrust Beginner Introduction
The weighted one-leg hip thrust targets one side of the hips at a time, emphasizing the glutes with support from the hamstrings, inner thighs, and core. Performed with the upper back resting against a bench and a weight lying across the front of the hips, this movement creates a strong bridging action on a single leg. One foot presses into the ground while the other leg stays lifted, so the working side has to handle both the load and balance. This setup places clear attention on hip drive through a broad, deliberate arc.
Because the body is supported on just one leg, the exercise highlights differences between left and right sides and encourages steady control of the pelvis. The core and outer hip muscles contribute to holding the hips level so the action comes mainly from the hip joint instead of the lower back. At the top position, the body forms a straight line from shoulders to the working-side knee, creating a focused challenge for building powerful, well-controlled hip extension.