What muscles does the Single-Leg Hip Thrust work?

The Single-Leg Hip Thrust primarily targets your gluteus maximus, helping build strength and shape in your posterior chain. It also works the hamstrings, quads, and lower abs for added core stability.

Do I need a bench to perform the Single-Leg Hip Thrust?

A bench is ideal because it provides elevation and a stable base for your upper back. If you don’t have a bench, you can use a step platform, a sturdy couch, or perform the movement on the floor for a reduced range of motion.

Is the Single-Leg Hip Thrust suitable for beginners?

It can be challenging for beginners due to the balance and glute activation required. Start with the regular two-legged hip thrust to build strength, then progress to single-leg variations when you can perform them without your hips dropping.

What are common mistakes to avoid in the Single-Leg Hip Thrust?

Avoid letting your hips sag at the top, as this reduces glute engagement. Keep your lifted leg stable, engage your core, and press evenly through the working heel to prevent twisting or straining your lower back.

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

For strength and muscle growth, aim for 3–4 sets of 8–12 reps per leg. If your goal is endurance or activation, use a higher rep range of 15–20 with controlled tempo.

Are there safety tips I should follow for the Single-Leg Hip Thrust?

Ensure the bench or platform is stable and won't shift during the exercise. Warm up your hips and glutes beforehand, and avoid hyperextending your lower back by stopping when your body forms a straight line at the top.

What variations can I try to make the Single-Leg Hip Thrust more challenging?

You can hold a dumbbell or barbell across your hips for added resistance, slow down the tempo to increase time under tension, or elevate the working foot onto a step for a greater range of motion.

Single-Leg Hip Thrust

Target Muscles

Primary:

Glutes

Secondary:

Upper Legs

Lower Abs

Equipment Required

Bench

Exercise Type

Reps Only

How To Do

Sit with your upper back against a bench, one foot flat on the ground and the other leg lifted. Press through your grounded heel to lift your hips until your body forms a straight line from shoulders to knees, squeezing your glutes at the top. Keep your core engaged and avoid letting your hips drop as you lower back down.

Step-by-Step Instructions

Sit on the ground with your upper back resting against a bench or elevated surface. Position the bench so it supports your shoulder blades.
Bend your knees and place your feet flat on the ground, hip-width apart. Keep one foot firmly planted while lifting the other leg off the ground, extending it straight or keeping it bent at a 90-degree angle.
Engage your core and glutes as you press through the heel of your grounded foot to lift your hips toward the ceiling. Your body should form a straight line from your shoulders to your knees at the top of the movement.
Squeeze your glutes at the top of the movement and hold for a moment.
Slowly lower your hips back down to the starting position without letting your glutes touch the ground.
Repeat for the desired number of repetitions on one leg, then switch to the other leg and repeat.

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

Alternative Exercises

Barbell One-Leg Hip Thrust

Glutes

Bench • Barbell

Bench Hip Extension

Glutes

Bench

Dumbbell Single-Leg Deadlift

Glutes

Upper Legs

Dumbbell

Kettlebell One-Legged Deadlift

Glutes

Upper Legs

Kettlebell

Frequently Asked Questions

What muscles does the Single-Leg Hip Thrust work?: The Single-Leg Hip Thrust primarily targets your gluteus maximus, helping build strength and shape in your posterior chain. It also works the hamstrings, quads, and lower abs for added core stability.
Do I need a bench to perform the Single-Leg Hip Thrust?: A bench is ideal because it provides elevation and a stable base for your upper back. If you don’t have a bench, you can use a step platform, a sturdy couch, or perform the movement on the floor for a reduced range of motion.
Is the Single-Leg Hip Thrust suitable for beginners?: It can be challenging for beginners due to the balance and glute activation required. Start with the regular two-legged hip thrust to build strength, then progress to single-leg variations when you can perform them without your hips dropping.
What are common mistakes to avoid in the Single-Leg Hip Thrust?: Avoid letting your hips sag at the top, as this reduces glute engagement. Keep your lifted leg stable, engage your core, and press evenly through the working heel to prevent twisting or straining your lower back.
How many sets and reps should I do for the Single-Leg Hip Thrust?: For strength and muscle growth, aim for 3–4 sets of 8–12 reps per leg. If your goal is endurance or activation, use a higher rep range of 15–20 with controlled tempo.
Are there safety tips I should follow for the Single-Leg Hip Thrust?: Ensure the bench or platform is stable and won't shift during the exercise. Warm up your hips and glutes beforehand, and avoid hyperextending your lower back by stopping when your body forms a straight line at the top.
What variations can I try to make the Single-Leg Hip Thrust more challenging?: You can hold a dumbbell or barbell across your hips for added resistance, slow down the tempo to increase time under tension, or elevate the working foot onto a step for a greater range of motion.