Single Leg Hip Thrust

Exercise Information

  • Alternative Names: One leg hip thrust
  • Type: Strength
  • Experience Level: Beginner
  • Equipment: Bench
  • Muscles Targeted: Glutes, hamstrings, abs
  • Mechanics: Isolation
  • Average Number of Sets: 3-4 with 8-12 reps each
  • Variations: Elevated and weighted single leg hip thrusts
  • Alternative: None

The single leg variation is the bodyweight version of the barbell hip thrust with one foot kept flat on the floor while the other is raised. Since you do not use as much weight as the conventional hip thrust, the one-leg version is more comfortable on your hips, and you will have a bigger contraction in the glutes.

Single Leg Hip Thrust Exercise Information

  • Alternative Names: One leg hip thrust
  • Type: Strength
  • Experience Level: Beginner
  • Equipment: Bench
  • Muscles Targeted: Glutes, hamstrings, abs
  • Mechanics: Isolation
  • Average Number of Sets: 3-4 with 8-12 reps each
  • Variations: Elevated and weighted single leg hip thrusts
  • Alternative: None

How to do a Single Leg Hip Thrust

Position your back against a flat bench, keeping one knee bent and the foot flat on the ground. Raise the other leg off the floor and bend your knee so that it is perpendicular to your hip. Extending your knees out, brace your core and squeeze your glutes to drive through the heels and raise the hips. Bring your hips down to the initial position and perform with the other leg.

One Leg Hip Thrust Tips

  • Do not push through your elbows during the movement because it lessens the effectiveness of the exercise by causing the load to be transferred away from the hips.
  • Avoid arching your lower back, as it makes it difficult to use your gluteus muscles.

Variations

  1. Single Leg Elevated Hip Thrust: Is performed by lying supinated on the floor with one foot on a bench and the other foot elevated off it and then pushing your hips upward.
  2. Single Leg Hip Thrust with Weight: Is similar to the basic single leg hip thrust but executed by holding a dumbbell, barbell, or kettlebell at your hips.

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