Single-Leg Hip Thrust
A hip thrust on one leg with the upper back on a bench, done with bodyweight or a dumbbell on the working hip, loading each glute on its own through a long range. Choose it when the two-leg bridge gets easy and you have no barbell, or to even out left and right.
Updated
Primary muscles: Glutes. Supporting muscles: Hamstrings, Core. Equipment: Bodyweight, Bench.
Muscles worked
Primary
Secondary
Equipment
BodyweightBench
How to do it
- Sit with the bench braced against a wall or rack, its edge just below your shoulder blades, and one foot flat on the floor.
- Set the working heel so the shin is vertical at the top and lift the other foot off the floor.
- Brace the core and pull the ribs gently toward the pelvis.
- Drive through the working heel until the shoulders, hips and knee form a straight line.
- Squeeze the glute for one count at the top.
- Lower under control and finish all reps before switching legs.
Watch for
- Hips tilting toward the free leg.
- Overarching the low back at the top.
- Foot too far out, so the hamstring cramps.
Breathing
Exhale as you lift, inhale as you lower.
Tip
Start each set with your weaker side and match its reps on the other.
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