Single Leg Hip Thrust
Single Leg Hip Thrust Exercise Description
The single leg hip thrust is a unilateral hip extension exercise performed with your upper back supported on a bench and one foot planted on the floor. It primarily targets the gluteus maximus, with assistance from the hamstrings and adductor magnus, while the gluteus medius and core musculature stabilize the pelvis and spine. Working one side at a time increases the demand for pelvic control, helping you resist hip drop and rotation as you extend the hip. The goal is to move through a strong, controlled range of motion at the hip while keeping the spine neutral and the ribs down. Body weight is sufficient to emphasize technique: full hip extension at the top, level pelvis, and consistent foot pressure through the midfoot/heel.
- Muscle Groups: Glutes, Hips
- Target Muscles: Gluteus Maximus
- Assisting Muscles: Adductor Magnus, Biceps Femoris - Long Head, Semimembranosus, Semitendinosus
- Stabilizing Muscles: External Obliques, Gluteus Medius, Internal Obliques, 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: Female
How To Do The Single Leg Hip Thrust Exercise
‘- Sit with your upper back (just below the shoulder blades) against a stable bench or box; feet flat, about hip-width.
– Lift one foot off the floor, keeping that leg bent ~90° at hip and knee; maintain a level pelvis.
– On the working side, plant the entire foot and lightly brace your core; tuck your chin and keep your ribs down.
– Initiate with a slight posterior pelvic tilt, then drive through the midfoot/heel to extend the hip until your shoulder–hip–knee form a straight line; keep the shin roughly vertical.
– Pause briefly at the top, squeezing the glute without arching the lower back; knee tracks over the middle of the foot.
– Lower under control by hinging at the hip until your torso drops below parallel, maintaining pelvis level and foot pressure.
– Reset your brace and repeat; switch sides when needed.
Single Leg Hip Thrust Tips
‘- Position your upper back just below the shoulder blades on the bench before you start.
– Keep your pelvis level as you lift the non-working leg and throughout the movement.
– Plant the entire working foot on the floor and keep it about hip-width from your other leg’s starting position.
– Lightly brace your core, tuck your chin, and keep your ribs down before driving up.
– Begin each rep with a slight posterior pelvic tilt to initiate the hip thrust.
– Drive through your midfoot/heel on the working leg to extend the hip.
– At the top, aim for a straight line from shoulder to hip to knee while keeping the shin roughly vertical.
– Let the knee track over the middle of your foot as you extend and hold the top position.
– Pause briefly at the top and squeeze the glute without arching your lower back.
– Lower your torso under control until it drops below parallel, keeping pelvis level and foot pressure consistent, then reset your brace for the next rep.
Single Leg Hip Thrust Beginner Introduction
The single leg hip thrust blends strength and stability work by loading one hip at a time while the upper back rests against a sturdy bench or box. Instead of pushing through both feet, only one foot stays on the ground, turning a familiar hip bridge pattern into a more demanding, single-sided movement. The working side glutes take on most of the effort, with help from the hamstrings and inner thigh, while the upper glutes and core contribute to steadying the hips and protecting the lower back.
Because only one leg supports the lift, the exercise naturally challenges balance and pelvic control. The body travels through a strong, deliberate arc at the hip, finishing with the torso and thigh in line and the lifted side staying parallel to the working side. Attention stays on smooth motion rather than heavy loading, so body weight alone often provides plenty of challenge, especially when the top position is held briefly and the descent is unhurried.