Single Leg Hip Thrusts
Single Leg Hip Thrusts Exercise Description
The single-leg hip thrust is a bodyweight hip extension exercise performed with the upper back supported on a bench. It emphasizes the gluteus maximus while the hamstrings assist and the gluteus medius/minimus and deep core help keep the pelvis level. Working one leg at a time increases demand on lateral hip stabilizers and exposes side-to-side differences in control. The goal is to drive the hips into full extension without arching the lower back, keeping a neutral spine and steady pelvis throughout. Expect strong glute engagement at the top position, with the shin of the working leg roughly vertical when fully extended for efficient force transfer.
- Muscle Groups: Glutes, Hips
- Target Muscles: Gluteus Maximus
- Assisting Muscles: Biceps Femoris - Long Head, Semimembranosus, Semitendinosus
- Stabilizing Muscles: Gluteus Medius, Gluteus Minimus, Multifidus, Transversus Abdominis
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Back
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Hinge
- Exercise Type: Strength
- Functional Grouping: Hip Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Glutes
- Movement Direction: Vertical
- Muscle Position: Posterior
- Gender: Male
How To Do The Single Leg Hip Thrusts Exercise
‘- Sit on the floor with your upper back against a bench; place the bench edge just below your shoulder blades.
– Plant one foot flat about a step in front of your hips; lift the other leg so it stays in line with your torso (knee extended) throughout.
– Brace your core, keep ribs down, and set a neutral neck by keeping your gaze forward (not up).
– Drive through the midfoot/heel of the planted foot to extend the working hip.
– Rise until your torso and thigh form a straight line from shoulder to knee; keep the shin vertical and the knee tracking over the toes.
– At the top, squeeze the working-side glute and lightly posteriorly tilt the pelvis to avoid lumbar arching; keep the pelvis level (no rotation or drop).
– Lower under control by hinging at the hip until your hips are just above the floor, maintaining bench contact and core tension.
– Repeat for the desired amount, then switch legs, maintaining the same foot distance and alignment.
– Form checks: foot too far/close (adjust so shin is vertical at the top), knee caving inward (press knee out in line with toes), pushing off the toes (use midfoot/heel), or letting the non-working leg drift (keep it aligned with your torso).
Single Leg Hip Thrusts Tips
‘- Position the bench edge just below your shoulder blades before you start.
– Plant the working foot about a step in front of your hips so it can reach a vertical shin at the top.
– Keep the non-working leg lifted in line with your torso with the knee extended throughout.
– Brace your core, keep your ribs down, and fix your gaze forward to maintain a neutral neck.
– Drive through the midfoot/heel of the planted foot rather than the toes to extend the hip.
– Rise until your torso and thigh form a straight line from shoulder to knee, with the working shin vertical and the knee tracking over the toes.
– At the top, squeeze the working-side glute and lightly posteriorly tilt your pelvis to avoid arching your lower back.
– Keep your pelvis level at the top—avoid any rotation or dropping of one side.
– Lower under control by hinging at the hip until your hips are just above the floor, keeping your upper back on the bench and core tension.
– When you switch legs, match the same foot distance, shin angle, and knee-over-toes alignment on the other side.
Single Leg Hip Thrusts Beginner Introduction
The single-leg hip thrust is a bodyweight hip exercise where the upper back rests against a bench while one foot stays grounded and the other leg is lifted. As the hips move upward and downward, the working side glutes handle most of the effort, with help from the hamstrings. The core muscles around the midsection contribute to keeping the trunk steady, and the muscles around the outer hips assist with balance from side to side.
Because only one leg supports the movement, this variation highlights differences between the left and right sides in strength and control. The motion centers on bringing the hip of the planted leg into a fully straightened position, without the lower back taking over. At the highest point, the glutes on the working side experience a strong contraction, while the lower leg of that side stays roughly upright for effective force transfer. Throughout the exercise, the aim is a steady pelvis, a controlled ribcage, and a smooth, hinge-like action at the hip.