Single-Leg Hip Thrust.

How to do it.

1. Step 01

   Set the upper back on a bench

2. Step 02

   Plant one foot and extend the other leg

3. Step 03

   Drive through the planted heel

4. Step 04

   Lift the hips to full extension

5. Step 05

   Squeeze the glute hard at the top

6. Step 06

   Lower under control and repeat

Pro cues.

• Keep the ribs down and core braced

• Push through the heel

• Match reps on both sides

Questions, answered.

What is the Single-Leg Hip Thrust?

Single-leg hip thrust that isolates each glute for strength and symmetry.

What muscles does the Single-Leg Hip Thrust work?

The Single-Leg Hip Thrust primarily works your glutes. It also recruits your hamstrings as secondary movers.

What equipment do I need for the Single-Leg Hip Thrust?

None. The Single-Leg Hip Thrust is a bodyweight movement you can do without any equipment.

How many sets and reps should I do for the Single-Leg Hip Thrust?

A typical prescription for the Single-Leg Hip Thrust is 3–5 sets of 6–15 reps. Rest about 90–180 seconds between sets.

Is the Single-Leg Hip Thrust good for beginners?

Yes. The Single-Leg Hip Thrust is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.