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Glutes · Intermediate

Single-Leg Hip Thrust

Bench-supported single-leg hip thrust developing unilateral glute strength and pelvic control.

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Single-Leg Hip Thrust demonstration

Exercise overview

Training details

GlutesHamstringsCore

Equipment

Bench

Sets × reps

3 × 15 / side

Rest

1 min 15 sec

How to perform it

Step-by-step instructions

  1. 01Set the upper back on a bench and plant one foot under the knee.
  2. 02Lift the other foot off the floor and keep the pelvis level.
  3. 03Drive through the planted heel to lift the hips until the glute is fully squeezed.
  4. 04Keep the ribs down and avoid rotating toward the lifted leg.
  5. 05Lower the hips under control and repeat before switching sides.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Harder progressionBody Weight Heels Elevated Single Leg Hip ThrustEasier regressionHip ThrustRelated variationSmith Machine Hip RaiseRelated variationBarbell Hip ThrustRelated variationBodyweight Deficit Hip ThrustRelated variationDumbbell Hip Thrust

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteTrap Bar DeadliftComparable substituteAxle Bar Hip ThrustComparable substituteSumo DeadliftComparable substituteSide PlankComparable substituteIsometric CrabComparable substituteBam Bams (Prone Bench Leg Arc)

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