Elevated Single Leg Hip Thrust
Elevated Single Leg Hip Thrust Exercise Description
The Elevated Single Leg Hip Thrust is a unilateral hip extension exercise performed with the upper back supported on a stable bench or box. Elevating the shoulders increases the working range of motion compared with floor bridges, emphasizing the gluteus maximus while the gluteus medius/minimus and deep hip rotators help keep the pelvis level. The hamstrings assist in hip extension, and the trunk musculature braces isometrically to maintain a neutral spine. Working one leg at a time challenges pelvic control and minimizes compensations like lumbar hyperextension or knee collapse. Use smooth, controlled reps with a level pelvis and a vertical shin at the top position to target the hips effectively without shifting stress to the low back.
- Muscle Groups: Glutes, Hips
- Target Muscles: Gluteus Maximus
- Assisting Muscles: Biceps Femoris - Long Head, Semimembranosus, Semitendinosus
- Stabilizing Muscles: Gluteus Medius, Gluteus Minimus, Multifidus, Piriformis, Transversus Abdominis
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Back
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- 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 Elevated Single Leg Hip Thrust Exercise
‘- Set a stable bench behind you; sit with your mid-scapulae on the edge and feet on the floor, hip-width apart.
– Bend the working knee ~90°; place that foot flat so the shin can be vertical at the top.
– Lift the non-working leg by flexing hip and knee ~90°, keeping thighs parallel; keep pelvis square.
– Tuck ribs down, lightly posteriorly tilt the pelvis, and brace the abdomen; gaze forward.
– Press through the whole foot (midfoot/heel) and drive the hip upward, not the chest.
– Extend until your torso is parallel to the floor, pelvis level, and working shin vertical.
– Squeeze the glute at the top without arching the lower back; keep head and neck neutral.
– Lower under control until hips are just above the floor or before losing neutral pelvis.
– Keep the working knee tracking over the toes; avoid letting it cave inward or drift outward.
– Maintain even weight through the foot; do not push off the toes or reach with the back.
– Use hands lightly on the bench for stability if needed; ensure the bench cannot slide.
– Stop the set if you feel pelvic rotation, low-back arching, or loss of control.
Elevated Single Leg Hip Thrust Tips
‘- Position your mid-scapulae on the bench edge and keep your feet hip-width apart before starting.
– Set the working leg so the knee is about 90° and the shin can be vertical at the top.
– Lift the non-working leg with hip and knee at about 90°, keeping the thighs parallel and pelvis square.
– Tuck your ribs down, lightly posteriorly tilt the pelvis, and brace your abdomen before driving up.
– Drive the hips upward by pressing through the whole foot (especially midfoot/heel), not by lifting the chest.
– At the top, align your torso parallel to the floor with a level pelvis and a vertical working shin.
– Squeeze the working glute at the top while avoiding lower-back arching and keeping head and neck neutral.
– Lower under control, stopping when hips are just above the floor or when you’d lose a neutral pelvis.
– Keep the working knee tracking over the toes; do not let it cave inward or drift excessively outward.
– Use your hands lightly on the bench for balance and stop the set if you feel pelvic rotation, low-back arching, or loss of control.
Elevated Single Leg Hip Thrust Beginner Introduction
The Elevated Single Leg Hip Thrust is a single-leg hip bridge variation performed with the shoulders propped on a firm bench or box while the working foot stays on the floor. Raising the upper body in this way allows a deeper dip and lift through the hips, placing strong emphasis on the glutes. The hamstrings contribute to the upward drive, while the core and lower back muscles stay engaged to hold a natural spine position throughout the movement.
Because only one leg supports the body at a time, this exercise highlights hip stability and balanced strength from side to side. The action centers on lifting and lowering the hips in a steady, controlled rhythm, with the free leg held in front to help monitor pelvic alignment. Attention to a square, steady hip position and consistent knee tracking turns this into a challenge not just for the glutes and hamstrings, but also for the core muscles that resist twisting or arching.