What muscles does the Weighted One-Leg Hip Thrust work?

The Weighted One-Leg Hip Thrust primarily targets the glutes, helping build strength and shape in the lower body. It also engages the hamstrings, calves, and core muscles to maintain stability during the lift.

What equipment do I need for a Weighted One-Leg Hip Thrust, and are there alternatives?

Typically, you’ll need a sturdy bench and a weight plate placed across your hips. If you don’t have a bench, you can use a stable platform, and you can swap the weight plate for a dumbbell, barbell, or resistance band for added load.

Is the Weighted One-Leg Hip Thrust suitable for beginners?

Beginners can perform this exercise without weight to master the movement and balance. Once you’re comfortable with form and stability, gradually add resistance to challenge your strength safely.

What are common mistakes to avoid when doing a Weighted One-Leg Hip Thrust?

Avoid dropping your hips too quickly or arching your lower back at the top. Keep your core tight, drive through your heel, and ensure your shoulders remain firmly supported by the bench.

How many sets and reps should I do for optimal results?

For strength and muscle growth, aim for 3–4 sets of 8–12 controlled reps per leg. If your goal is endurance or toning, increase reps to 15–20 with lighter weight.

What safety tips should I follow when performing this exercise?

Make sure the bench is secure and can support your weight, and position the weight plate evenly to avoid strain. Keep movements controlled and avoid jerking to protect your knees and lower back.

Are there variations of the Weighted One-Leg Hip Thrust for progression?

Yes, you can perform the movement with a barbell for heavier loading, add resistance bands around your hips, or try an elevated foot position to increase range of motion for advanced training.

Weighted One-Leg Hip Thrust

Target Muscles

Primary:

Secondary:

Equipment Required

Bench

Weight Plate

Exercise Type

Weight & Reps

How To Do

Sit with your upper back against a bench, one foot flat on the floor, the other leg extended, and a weight plate on your lap. Drive through the heel of your grounded foot to lift your hips until your body forms a straight line from shoulders to knees, squeezing your glutes at the top. Lower your hips back down with control, keeping your core engaged throughout.

Step-by-Step Instructions

Sit on the ground with your upper back resting against a bench and your feet flat on the floor. Hold a weight plate on your lap.
Extend one leg straight out while keeping the other foot flat on the ground. This will be your starting position.
Drive through the heel of the grounded foot and lift your hips upward until your body forms a straight line from your shoulders to your knees. Squeeze your glutes at the top of the movement.
Slowly lower your hips back down to the starting position.
Repeat for the desired number of repetitions, then switch legs and repeat the movement on the other side.

Explore more glutes exercises or bench exercises in our exercise library.

Alternative Exercises

Single-Leg Hip Thrust

Glutes

Bench

Bench Hip Extension

Glutes

Bench

Barbell One-Leg Hip Thrust

Glutes

Bench • Barbell

Barbell Single-Leg Deadlift

Glutes

Upper Legs

Barbell

Frequently Asked Questions

What muscles does the Weighted One-Leg Hip Thrust work?: The Weighted One-Leg Hip Thrust primarily targets the glutes, helping build strength and shape in the lower body. It also engages the hamstrings, calves, and core muscles to maintain stability during the lift.
What equipment do I need for a Weighted One-Leg Hip Thrust, and are there alternatives?: Typically, you’ll need a sturdy bench and a weight plate placed across your hips. If you don’t have a bench, you can use a stable platform, and you can swap the weight plate for a dumbbell, barbell, or resistance band for added load.
Is the Weighted One-Leg Hip Thrust suitable for beginners?: Beginners can perform this exercise without weight to master the movement and balance. Once you’re comfortable with form and stability, gradually add resistance to challenge your strength safely.
What are common mistakes to avoid when doing a Weighted One-Leg Hip Thrust?: Avoid dropping your hips too quickly or arching your lower back at the top. Keep your core tight, drive through your heel, and ensure your shoulders remain firmly supported by the bench.
How many sets and reps should I do for optimal results?: For strength and muscle growth, aim for 3–4 sets of 8–12 controlled reps per leg. If your goal is endurance or toning, increase reps to 15–20 with lighter weight.
What safety tips should I follow when performing this exercise?: Make sure the bench is secure and can support your weight, and position the weight plate evenly to avoid strain. Keep movements controlled and avoid jerking to protect your knees and lower back.
Are there variations of the Weighted One-Leg Hip Thrust for progression?: Yes, you can perform the movement with a barbell for heavier loading, add resistance bands around your hips, or try an elevated foot position to increase range of motion for advanced training.