Single-leg hip thrust
Also called One-leg hip thrust
The single-leg hip thrust is a hip thrust with one leg held out straight. All the work falls on one side. It mostly works your glutes, and your hamstrings, quads and abs assist. It is one of the hardest glute exercises without extra weight. It is a good next step once the Hip thrust feels easy. Keep your hips level and do not let them rotate or drop toward the free leg. Match your reps on the left and right leg.
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How to do it
- Rest your upper back on a stable bench with one foot flat on the floor.
- Hold your other leg out straight.
- Drive through your heel until your hips are level with your shoulders.
- Squeeze your glute at the top, lower slowly, then switch legs.
Then repeat on the other side.
Form tips
- Upper back on the bench, one leg held out straight.
- Drive through your heel, hips stay level.
- Squeeze your glute at the top, ribs stay down.
Common mistake
- Letting your hips rotate or drop toward the free leg.