HyperBody
Exercise library · Legs

Single-Leg Hip Thrust.

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

BeginnerBench
Single-Leg Hip Thrust
The numbers
Sets
3–5
Reps
6–15
Rest
90–180
Muscles
Primary
Glutes
Secondary
Hamstrings
The play-by-play

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

What separates good from great

Pro cues.

  • Keep the ribs down and core braced

  • Push through the heel

  • Match reps on both sides