Single-Leg Hip Thrust
How to Do a Single-Leg Hip Thrust
Sit in front of a sturdy bench and rest the lower edge of the shoulder blades against it.
Plant one working foot flat on the floor with the knee comfortably bent and lift the other leg off the floor.
Keep the non-working leg bent toward the torso or extended in a controlled position that does not twist the pelvis.
Brace the core and keep the ribcage and pelvis controlled as the upper back pivots on the bench.
Drive through the working foot and extend the hip until the torso and working thigh form a strong line.
Pause briefly and squeeze the working glute without hyperextending the lower back.
Lower the hips slowly while keeping the pelvis level and the working knee tracking with the toes.
Complete the planned reps on one side, then switch and match the same range and tempo.
Form Check & Technique
DO THIS (Technique Tips)
- Keep the shoulder blades supported on the bench edge.
- Use one stable working foot.
- Keep the pelvis level.
- Drive through the whole working foot.
- Finish with glute contraction, not spinal arching.
- Control the lowering phase.
- Add load only after bodyweight form is stable.
AVOID THIS (Common Mistakes)
- Pelvis Dropping or Rotating — Fix: keep both hip bones level and reduce range or load.
- Hyperextending the Lower Back — Fix: finish by extending the working hip while keeping the ribs controlled.
- Pushing With the Arms — Fix: let the upper back pivot on the bench and use the arms only for balance.
- Working Foot Too Far Away — Fix: move it closer if the hamstrings cramp or you cannot reach full hip extension.
- Working Foot Too Close — Fix: move it slightly forward if the knee feels crowded or the movement becomes excessively quad-dominant.
- Rushing the Bottom — Fix: lower under control and keep tension instead of dropping the hips.
- Adding Load Before Bodyweight Control — Fix: earn level, repeatable reps before weighting the exercise.
About Single-Leg Hip Thrust
The single-leg hip thrust is a unilateral hip-extension exercise performed with the upper back supported on a bench and only one foot driving into the floor. It primarily targets the gluteus maximus of the working side while the hamstrings, gluteus medius, core, and other stabilizers help keep the pelvis level. Use a controlled range and finish with hip extension, not lower-back arching.
Single-Leg Hip Thrust Muscles Worked
The working-side gluteus maximus produces most of the hip extension.
- The gluteus medius and core help resist pelvic rotation and dropping, while the hamstrings and quadriceps contribute depending on foot position and joint angles.
Sets & Reps Guidance
Technique / Learning
Technique: 2–3 sets of 8–12 bodyweight reps per side with a pause at the top.
Strength Focus
Loaded strength accessory: 3–4 sets of 6–10 reps per side with the pelvis level throughout.
Muscle Growth (Hypertrophy)
Muscle growth: 3–4 sets of 10–15 reps per side using bodyweight or a controlled external load.
General training baseline. Need.fit automatically adjusts exact sets, reps, and working weight based on your individual fitness level, recovery, and progress over time.
Exercise Variations & Alternatives
Dumbbell Hip Thrust
Bilateral hip thrust with a dumbbell across the hips.
Machine Hip Thrust
Guided machine hip extension with easier setup and loading.
Banded Glute Bridge
Floor-based bilateral hip extension with added abduction resistance.
B-Stance Romanian Deadlift
Unilateral-biased hip hinge using a rear-foot kickstand.
Hip Thrust
Learn proper hip thrust form, muscles worked, bench and foot setup, top-position cues, common mistakes, progressions, variations, and practical sets and reps.
Barbell Bench Press
Learn proper barbell bench press form, muscles worked, grip and bar-path cues, common mistakes, and practical sets and reps for strength or muscle.
Single-Leg Hip Thrust vs Regular Hip Thrust
The bilateral hip thrust uses both feet and makes heavy progressive loading easier. The single-leg version reduces the external load needed, increases unilateral pelvic-stability demand, and exposes left-to-right differences more clearly.
Single-Leg Hip Thrust vs Single-Leg Glute Bridge
A single-leg glute bridge keeps the upper back on the floor, limiting hip travel. Elevating the upper back for a hip thrust creates more available range and changes the leverage through the repetition.
Where Should the Working Foot Be?
Use a position that lets you reach full hip extension without the foot slipping or the knee feeling crowded. Around a 90-degree knee angle at the start or top is a useful reference, but exact placement varies with limb length and bench height.
How to Keep the Pelvis Level
Think about keeping both front hip bones facing the ceiling and moving together. If the non-working side drops or rotates, reduce range, use bodyweight, or return temporarily to bilateral thrusts.
Should You Hold the Free Leg Bent or Straight?
PureGym and Sweat both show valid bent-leg options, and the free leg can also be extended if you can keep the pelvis stable. Choose the version that does not change your working-side hip position.
How to Make Single-Leg Hip Thrusts Harder
Add a dumbbell or other secure load over the working hip, slow the eccentric, or add a pause at the top. Progress load only after the pelvis stays level through bodyweight repetitions.
How to Program Single-Leg Hip Thrusts
Use them as a unilateral glute accessory after bilateral thrusts or squats, or as a main bodyweight glute exercise when equipment is limited. Moderate rep sets provide enough volume without allowing pelvic control to deteriorate.
Sources & References
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