Strength Training · Bodybuilding · Calisthenics
Single-Leg Hip Thrust
The single-leg hip thrust is a bench-supported hip lift performed with one foot planted. It trains your glutes while challenging you to keep your pelvis steady.
- Intermediate
- Compound
- Low injury risk
- Rest 45 sec
How to do it
- Sit on the floor with your upper back against the bench edge, just below your shoulder blades.
- Plant one foot where your shin will be roughly vertical at the top of the lift.
- Lift your other foot off the floor with that knee bent toward your chest.
- Press through your planted foot to raise your hips until your shoulders, hips, and supporting knee form a straight line.
- Lower your hips toward the floor with control.
Form cues
- Keep your chin gently tucked
- Exhale as you lift
- Keep your whole foot grounded
Common mistakes
- Pelvis tipping to one sideKeep both front hip bones at the same height throughout the rep.
- Swinging the lifted legHold your free knee in a steady position instead of using it to create momentum.
- Bouncing through repetitionsPause briefly at the bottom before starting the next lift.
Safety
A sliding or tipping bench can make you lose support and fall. Forcing your hips higher by arching your lower back can cause discomfort, especially as you fatigue.
- Secure the bench against a wall or another fixed support before starting.
- Use a shorter range if reaching the top requires arching your back.
- End the set when you can no longer control the lift.
If you have ongoing back, hip, or knee pain, try a two-leg bodyweight version or ask a physiotherapist for guidance.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Flat Bench
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps per side
- Rest
- 45 sec
Start with your weaker side and match its repetitions on the stronger side.