Glutes · Compound movement
Single-Leg Hip Thrust
A compound exercise that targets the glutes with secondary work in hamstrings. Performed with flat bench.
Primary muscle
Glutes
Secondary muscles
Hamstrings
Equipment
Bodyweight
Difficulty
Intermediate
How to perform the Single-Leg Hip Thrust
- Sit with the upper back on a bench and plant one foot flat so the shin is vertical at the top.
- Extend the other leg or tuck the knee toward the chest to keep it out of the drive.
- Drive through the planted heel to lift the hips until the torso and thigh form a straight line.
- Because the peak contraction is at the top, squeeze the glute hard at full hip extension.
- Keep the ribs down and pelvis slightly tucked to avoid arching the lower back at lockout.
- Lower the hips under control to a deep stretch, then drive back up on the same leg.
Suggested working range: 10–15 reps. Default progression: double progression.
Common mistakes
- •Hyperextending the lower back and flaring the ribs at the top instead of squeezing the glute.
- •Pushing through the toes rather than the heel, which shifts load off the glute.
- •Letting the working knee cave inward as the single leg drives up.
- •Cutting the range short by not reaching full hip extension at the top.
Variations & alternatives
Swap in a related movement if equipment, recovery, or progression demands it.
Use this exercise in a program
The Single-Leg Hip Thrust fits naturally into hypertrophy and strength splits that prioritize glutes volume.
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