- 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.
