Hip Thrust - Single Leg

Sit with your upper back against a bench, extend one leg, and thrust your hips upward using the planted leg. Maximizes glute activation on each side independently.

Quick facts

Difficulty: Moderate
Mechanic: Compound
Force: Push
Type: Strength
Injury Risk: Low
Hypertrophy: High
Calorie Burn: Medium

Muscle focus

Primary and secondary muscle groups targeted by this movement.

Primary

glutes (max)

Secondary

hamstringsdeep abs / corequads

Equipment & setup

What you need and how to position yourself before starting.

Equipment

body weightflat bench / sofa

Movement pattern

Unilateral

Posture

Lying

Tracking parameters

reps

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Position a flat bench behind you.
- Sit on the floor with your upper back (shoulder blades) resting against the edge of the bench.
- Place one foot flat on the floor roughly hip-width from center, knee bent at 90 degrees.
Step 2Starting Position
- Extend the non-working leg straight out in front of you or bend the knee and hold it toward your chest.
- Engage your core and prepare to drive through the planted heel.
Step 3Execution
- Press through the heel of the planted foot to drive your hips upward.
- Thrust until your torso is parallel to the floor and your hip is fully extended.
- Squeeze the working glute at the top for 1-2 seconds.
- Lower your hips back to the starting position with control.
Step 4Tips
- Keep your chin slightly tucked to avoid hyperextending your neck.
- Avoid overarching your lower back at the top.
- If balance is difficult, start with the single-leg glute bridge on the floor.