One Leg Hip Thrust (Leg Press)
The one leg hip thrust on a leg press is a unilateral glute exercise that adapts the hip thrust to a leg press machine. Performing the movement with a single leg increases the glute load and helps address strength imbalances between sides.
How to do it
- Set up on a leg press machine with only your upper back supported and one foot on the lower portion of the platform.
- Extend the non-working leg out or rest it on the platform.
- Drive through the heel of the working foot to thrust your hips upward.
- Squeeze your glute at the top of the movement.
- Slowly lower your hips and repeat for the desired repetitions before switching legs.
Form cues
- Keep your upper back stable against the pad.
- Drive through the heel of your working foot.
- Squeeze your glute firmly at the top.
- Lower your hips slowly and under control.
Breathing: Exhale as you drive your hips upward, and inhale as you lower them back down.
Common mistakes
- Pushing with the toes instead of the heel, which shifts the work to your quads and calves.
- Using too much momentum, reducing the focus on the target glute muscles.
- Letting the knee cave inward, which places unnecessary stress on the joint.
Muscles worked
Primary: glutes. Secondary: hamstrings, core.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps per leg, rest 75 s
Lose weight
3 sets × 12–15 reps per leg, rest 60 s
Build muscle
3–4 sets × 8–12 reps per leg, rest 90 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp lower back or knee discomfort, ease off and reduce the range of motion.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Where should I feel this exercise?
You should feel it working the glute of the working leg. If you feel it mostly in your lower back, your hips may be lifting too high.
Why use the leg press machine instead of a barbell?
The machine setup offers back support and allows you to adjust the load easily without balancing a heavy bar.
How can I fix strength imbalances between sides?
Start with your weaker leg first and match that exact number of repetitions with your stronger side.