Single-leg Hip Thrust – Table
The single-leg hip thrust using a table is a unilateral bodyweight glute exercise performed with one leg extended. The table provides upper back support while the single-leg position maximizes glute isolation and increases the strength and stability demands compared to bilateral variations.
How to do it
- Sit on the floor with your upper back against the side of a table.
- Bend one knee with the foot flat on the floor and extend the opposite leg straight.
- Drive through the planted foot and lift your hips toward the ceiling.
- Keep the extended leg parallel to the floor throughout the movement.
- Lower back down and repeat for the desired reps before switching legs.
Form cues
- Keep your upper back firmly against the table edge.
- Drive straight up through the heel of your planted foot.
- Keep the lifted leg parallel to the floor.
- Squeeze your glutes firmly at the top of the lift.
- Lower your hips under control before the next rep.
Breathing: Exhale as you drive your hips upward, and inhale as you lower back down with control.
Common mistakes
- Arching the lower back too much, which shifts work away from the glutes and strains the spine.
- Using momentum to swing the hips up rather than driving through the heel, reducing muscle activation.
- Letting the working knee drop inward, which places unnecessary stress on the knee joint.
- Not lifting the hips high enough to achieve full glute extension at the top.
Muscles worked
Primary: glutes. Secondary: hamstrings, lower back, abs.
Suggested sets & reps
Get fitter
3 sets x 10-12 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 easier
Make it harder
Take care if…
- If you have lower back discomfort, reduce your range of motion or switch to a floor-based glute bridge.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
What if I feel this more in my lower back than my glutes?
You might be lifting your hips too high and arching your spine. Focus on keeping your ribs tucked and driving through your heel.
How high should the table be?
A standard table or chair height where your upper back rests just below your shoulder blades is ideal for a full range of motion.
Can I do this exercise without a table?
Yes, you can perform a standard single-leg glute bridge directly on the floor as a simpler alternative.
How often can I practice single-leg hip thrusts?
2 to 3 times per week with at least a day of rest in between is a great starting point for recovery.