Single-leg Hip Thrust
The single-leg hip thrust is a bodyweight unilateral exercise targeting the glutes through a one-legged hip extension. It develops glute strength asymmetrically and helps correct imbalances between sides.
How to do it
- Sit on the floor with your upper back against a bench, one foot flat on the floor and the other leg extended.
- Drive through the heel of your grounded foot to thrust your hips upward until your body forms a straight line.
- Squeeze your glute firmly at the top of the movement.
- Slowly lower your hips back toward the floor.
- Complete the desired repetitions, then switch legs.
Form cues
- Keep your upper back firmly planted against the bench.
- Drive forcefully through the heel of your working foot.
- Squeeze your glute at the very top of the movement.
- Keep your chin tucked and your ribs pulled down.
- Lower your hips slowly with control.
Breathing: Inhale as you slowly lower your hips to the floor, and exhale as you drive your hips upward.
Common mistakes
- Arching the lower back excessively, which puts unwanted stress on the spine instead of the glutes.
- Pushing off the toes rather than the heel, which shifts the work to the quads and calves.
- Rushing through the movement using momentum, which reduces muscle activation.
- Failing to fully extend the hips at the top, leaving the glutes under-engaged.
Muscles worked
Primary: glutes. Secondary: hamstrings, abs, lower back.
Suggested sets & reps
Get fitter
3 sets x 10 reps per leg, rest 60 seconds
Lose weight
3 sets x 12-15 reps per leg, rest 60 seconds
Build muscle
3-4 sets x 8-12 reps per leg, rest 90 seconds
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel sharp or pinching pain in your lower back or hips, ease off and choose a gentler glute bridge variation.
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
What if I feel this in my lower back instead of my glutes?
You may be arching your back or lifting your hips too high. Focus on keeping your ribs tucked down and stopping when your body forms a straight line.
How often should I do single-leg hip thrusts?
2 to 3 times per week is plenty for most beginners to build strength and allow adequate recovery.
Can I do these without a bench?
Yes, you can perform similar single-leg variations directly on the floor, though the range of motion will be slightly smaller.