How to do the Hip Thrust Single Leg
Primary: Glutes · also works Hamstrings, Quads.
The Hip Thrust Single Leg is an effective exercise targeting the glutes while also engaging the hamstrings and quads. This unilateral movement helps to address muscle imbalances, enhance stability, and improve overall lower body strength. Typically performed with the back resting on a bench and a barbell or weight placed across the hips, this exercise focuses on driving through the heel of the supporting leg to lift the hips vertically.
Step by step
- 1
Sit on the ground with a bench positioned directly behind you. Rest your upper back against the edge of the bench with your knees bent and feet flat on the ground.
- 2
Place a barbell or weight plate across your hips. Ensure it's centered and comfortable.
- 3
Extend one leg straight out while the other foot remains flat on the ground.
- 4
Drive through the heel of the supporting foot, squeezing your glutes to lift your hips upward until your body forms a straight line from shoulders to knees.
- 5
Pause at the top, then slowly lower your hips back down to the starting position. Repeat for the desired number of reps, then switch legs.
Coaching cues
- Ensure your back rests firmly against the bench throughout the movement to stabilize your body.
- Keep your core engaged to avoid overarching your lower back.
- Drive through your heel and squeeze your glutes at the top of the movement for maximum activation.
Sets, reps and where it fits
Muscle
3–4 × 8–12
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Hip Thrust Single Leg alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Hip Thrust Single Leg work?
Primary: Glutes. Secondary: Glutes, Hamstrings, Quads
How many sets and reps of Hip Thrust Single Leg should I do?
For muscle: 3–4 sets of 8–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Hip Thrust Single Leg?
Same movement pattern, different equipment: Trap Bar Deadlift, Conventional Deadlift, Barbell Good Morning, Barbell Romanian Deadlift, Sumo Deadlift, Landmine Sumo Deadlift.
Is the Hip Thrust Single Leg good for beginners?
With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.