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 bench or box. It primarily targets the gluteus maximus while the hamstrings, posterior fibers of the adductor magnus, and core musculature assist with hip extension and lumbopelvic stability. Elevating the upper back increases the hip’s range of motion compared with floor variations, promoting a strong end-range contraction at full extension. Working one leg at a time challenges pelvic control and anti-rotation, helping you keep the pelvis level as the hips rise and lower. Expect emphasis on driving through the midfoot/heel, maintaining a neutral spine with the ribs stacked over the pelvis, and avoiding lumbar hyperextension at the top.
- Muscle Groups: Glutes, Hips
- Target Muscles: Gluteus Maximus
- Assisting Muscles: Adductor Magnus, Biceps Femoris - Long Head, Semitendinosus
- Stabilizing Muscles: External Obliques, Gluteus Medius, Gluteus Minimus, Quadratus Lumborum, 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: Female
How To Do The Elevated Single Leg Hip Thrust Exercise
‘- Sit with your upper back against the bench edge (around the bottom of your shoulder blades), feet on the floor, knees bent.
– Plant the working foot flat; position it so your shin is near vertical at the top. Toes point forward.
– Lift the nonworking leg so thighs stay roughly parallel; keep the pelvis level.
– Brace your core; lightly tuck the pelvis to keep ribs down and spine neutral.
– Drive through the midfoot/heel of the working leg to extend the hip, rising until your torso and thigh form a straight line.
– Pause briefly; squeeze the glute without arching the lower back or flaring the ribs.
– Keep the knee tracking over the middle of the foot; avoid letting it cave inward.
– Lower the hips under control until just above the floor, maintaining bench contact and level hips.
– Reset your brace and repeat for the other side when finished.
Elevated Single Leg Hip Thrust Tips
‘- Position your upper back so the bench contacts around the bottom of your shoulder blades.
– Plant the working foot flat and adjust it so the shin is close to vertical at the top of the thrust.
– Point the toes of the working foot straight forward to stay aligned.
– Lift the nonworking leg so the thighs remain roughly parallel and the pelvis stays level.
– Brace your core and lightly tuck the pelvis to keep your ribs down and spine neutral.
– Drive through the midfoot/heel of the working leg to extend the hip.
– Raise the hips until your torso and working-leg thigh form a straight line.
– At the top, pause and squeeze the glute without arching your lower back or flaring your ribs.
– Keep the working knee tracking over the middle of the foot and avoid letting it cave inward.
– Lower the hips under control until just above the floor, keeping bench contact and level hips throughout.
Elevated Single Leg Hip Thrust Beginner Introduction
The Elevated Single-Leg Hip Thrust is a bench- or box-supported hip bridge variation that works one side of the body at a time. With the upper back resting on an elevated surface and one foot grounded, the hips travel through a larger arc than in floor versions, which allows a pronounced squeeze at the top of the movement. The main effort comes from the glutes, with help from the hamstrings, inner thighs, and core, so the backside of the hips and legs share the workload while the midsection stabilizes.
Because only one leg supports the lift, this exercise highlights control around the pelvis and lower back. The torso is guided into a straight line with the working thigh at the top, emphasizing a steady, braced trunk rather than extra arching through the lower spine. Pressure channels through the middle of the foot and heel, while the supporting knee follows the line of the foot to limit unwanted twisting. This combination of single-leg loading, controlled hip motion, and steady trunk positioning builds strength and stability in a coordinated way.