What muscles does the Lever Single Leg Hip Thrust work?

The Lever Single Leg Hip Thrust primarily targets your glute muscles, especially the gluteus maximus. It also engages your hamstrings, quadriceps, calves, and core for stability, making it an effective lower body and trunk exercise.

What equipment do I need for a Lever Single Leg Hip Thrust and are there alternatives?

This exercise uses a hip thrust lever machine and a bench for optimal support and range of motion. If you don’t have access to a machine, you can replicate it using a flat bench with a barbell, dumbbell, or resistance bands for added resistance.

Is the Lever Single Leg Hip Thrust suitable for beginners?

Yes, beginners can perform this exercise, but it’s best to start with light resistance to learn proper form and balance. Focus on engaging your core and glutes before gradually increasing the weight or resistance.

What are common mistakes to avoid when doing a Lever Single Leg Hip Thrust?

Common mistakes include arching your lower back, failing to fully extend the hips, and letting the knee cave inward. Always keep your core tight, drive through the heel of the planted foot, and move through a controlled range of motion.

How many sets and reps should I do for Lever Single Leg Hip Thrusts?

For strength and muscle growth, aim for 3–4 sets of 8–12 reps per leg. If your goal is endurance or stability, use lighter resistance with 12–15 reps while maintaining proper form throughout.

What safety tips should I follow when performing the Lever Single Leg Hip Thrust?

Ensure the machine is set to your body size so your shoulders are comfortably supported on the pad. Use controlled movements, avoid jerking at the top, and stop if you feel any sharp pain in your hips or lower back.

Are there variations of the Lever Single Leg Hip Thrust I can try?

You can add variety by performing a traditional two-leg hip thrust, elevating your foot on a step for more range, or adding pauses at the top for glute activation. Changing resistance type like using bands or a barbell can also challenge your muscles differently.

Lever Single Leg Hip Thrust

Target Muscles

Primary:

Secondary:

Equipment Required

Strength Machine

Bench

Exercise Type

Weight & Reps

How To Do

Sit on the lever machine bench with your upper back against the pad, one foot flat on the platform, and the other leg extended. Press through the heel of your planted foot to lift your hips until your body forms a straight line from shoulders to extended leg, squeezing your glutes at the top. Lower your hips back down with control, keeping your core engaged throughout.

Step-by-Step Instructions

Begin by positioning yourself on the lever machine. Sit on the bench with your upper back resting against the padded support and your feet flat on the foot platform.
Secure the lever pad across your hips. Adjust the machine settings to ensure a comfortable range of motion.
Extend one leg straight out while keeping the other foot firmly planted on the platform. This will be your starting position.
Engage your glutes and core, and push through the heel of your planted foot to lift your hips upward. Your body should form a straight line from your shoulders to your extended leg at the top of the movement.
Hold the top position for a moment, squeezing your glutes.
Slowly lower your hips back down to the starting position, maintaining control throughout the movement.
Repeat for the desired number of repetitions on one leg, then switch to the other leg and repeat.

Explore more glutes exercises or strength machine exercises in our exercise library.

Alternative Exercises

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Barbell Hip Thrust

Glutes

Bench • Barbell

Frequently Asked Questions

What muscles does the Lever Single Leg Hip Thrust work?: The Lever Single Leg Hip Thrust primarily targets your glute muscles, especially the gluteus maximus. It also engages your hamstrings, quadriceps, calves, and core for stability, making it an effective lower body and trunk exercise.
What equipment do I need for a Lever Single Leg Hip Thrust and are there alternatives?: This exercise uses a hip thrust lever machine and a bench for optimal support and range of motion. If you don’t have access to a machine, you can replicate it using a flat bench with a barbell, dumbbell, or resistance bands for added resistance.
Is the Lever Single Leg Hip Thrust suitable for beginners?: Yes, beginners can perform this exercise, but it’s best to start with light resistance to learn proper form and balance. Focus on engaging your core and glutes before gradually increasing the weight or resistance.
What are common mistakes to avoid when doing a Lever Single Leg Hip Thrust?: Common mistakes include arching your lower back, failing to fully extend the hips, and letting the knee cave inward. Always keep your core tight, drive through the heel of the planted foot, and move through a controlled range of motion.
How many sets and reps should I do for Lever Single Leg Hip Thrusts?: For strength and muscle growth, aim for 3–4 sets of 8–12 reps per leg. If your goal is endurance or stability, use lighter resistance with 12–15 reps while maintaining proper form throughout.
What safety tips should I follow when performing the Lever Single Leg Hip Thrust?: Ensure the machine is set to your body size so your shoulders are comfortably supported on the pad. Use controlled movements, avoid jerking at the top, and stop if you feel any sharp pain in your hips or lower back.
Are there variations of the Lever Single Leg Hip Thrust I can try?: You can add variety by performing a traditional two-leg hip thrust, elevating your foot on a step for more range, or adding pauses at the top for glute activation. Changing resistance type like using bands or a barbell can also challenge your muscles differently.