Single-Leg Hip Thrust
Unilateral hinge exercise performed with the upper back on a bench, targeting the glutes and hamstrings to build strength and stability.
About Exercise
Equipment
Flat Bench
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Glutes
Secondary Muscles
Lower Back, Quads, Obliques
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
10/10Glute Max, Glute Medius
Hamstrings
7/10Biceps Femoris
Abs
6/10Rectus Abdominis
Lower Back
5/10Erector Spinae
Quads
4/10Obliques
4/10External Obliques
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Sit on the floor with your upper back resting against the edge of a bench. Plant one foot firmly on the ground and lift the other leg off the floor.
- Brace your core and tuck your chin.
- Drive through the heel of the planted foot to lift your hips.
- Extend until your hips are fully open and level.
- Pause briefly at the top, squeezing the glute.
- Lower your hips back down under control.
Coaching Tips
Form Cues
- Drive through heel
- Ribs down
- Chin tucked
- Squeeze glutes
- Keep hips level
Breathing
Exhale as you drive your hips up; inhale as you lower back down.
Tempo
2-1-1
Range of Motion
Lift hips until the body forms a straight line from shoulder to knee; lower until hips hover just above the floor.
Safety
Safety Notes
- Ensure the bench is stable and will not slide
- Avoid arching the lower back at the top
Spotting
Not recommended; perform in a safe area where you can lower hips to the floor if needed.
Common Mistakes
- Hyperextending lower back
- Pushing through toes
- Hips tilting to one side
- Using momentum
When to Avoid
- Acute lower back pain
- Hip joint issues
Flexibility Needed
- Adequate hip extension range
- Ankle dorsiflexion for foot position
Build Up First
- Master bilateral hip thrust
- Core stability competency
Also known as
Single-Leg Bench Hip Thrust, Unilateral Hip Thrust, One-Leg Hip Thrust, Single Leg Glute Bridge Bench
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