Unlock the Power of Your Glutes with the Single-Leg Hip Thrust

What You Need to Know

The single-leg hip thrust exercise is a targeted glute workout designed to improve balance, mobility, and explosive lower-body strength. To perform this unilateral exercise, you’ll need a bench to support your upper body, which works one leg at a time, targeting your glutes and developing hip strength, lower-body performance, and injury resistance.

Getting Started

To begin, you’ll need a sturdy bench or surface to support your upper back. Ensure the surface is robust enough to handle repeated reps of your body weight without shifting around. If you’re working out at home, a stool or coffee table can suffice.

Perfecting Your Form

Follow these easy steps to nail the single-leg hip thrust:

1. Support your upper back on a bench.
2. Place one foot flat against the floor with your knee bent at 90 degrees.
3. Raise your other leg until your thigh points upward, with this knee also bent at 90 degrees.
4. Engage your glute muscles in the leg that’s set on the floor.
5. Pivoting from your upper back, raise your hips so they line up with your torso.
6. Hold for a couple of seconds, keeping those glutes squeezed.
7. Steadily lower back to the starting position.
8. Swap your legs and repeat.

The Benefits of Single-Leg Hip Thrusts

Incorporating single-leg hip thrusts into your workout routine can bring numerous benefits, including:

• Improved hip strength
• Enhanced sports performance
• Reduced risk of injury

Targeted Muscles

Single-leg hip thrusts primarily target your glutes, comprising the:

• Gluteus maximus
• Gluteus medius
• Gluteus minimus

These muscles are responsible for hip extension, balance, and leg positioning. Additionally, the exercise engages other muscles, including:

• Hamstrings
• Adductors
• Quads
• Hip flexors
• Spinal erectors

Variations and Modifications

To mix things up, try these alternatives to the single-leg hip thrust:

• Single-leg elevated hip thrust
• Dumbbell single-leg hip thrust
• Single-leg banded hip thrust
• Landmine single-leg hip thrust

To get the most out of this exercise and avoid injury, be sure to:

• Keep your spine straight and your ribs in a neutral position
• Avoid tilting your head backward, which can hyperextend your back and neck
• Push with your glutes, not your arms
• Engage your glutes fully at the top of the movement