Single Leg Hip Thrust

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Single leg hip thrusts have all the benefits of the standard hip thrust. They're great for building size and strength in your glutes, work to counteract the effects of sitting for extended periods, and help with stabilizing your core and pelvis. On top of that, they help with evening out any hip imbalances you might have and add on an extra stabilization challenge. They're also great way to make hip thrusts harder without needing as much additional weight.

The Basics

The single leg hip thrust is classified as a lower body pull that primarily targets the glutes. It is classified as a pull because it involves significantly more hip extension than knee extension. It is an isolation exercise because it targets one muscle group and primarily involves movement at only one joint.

The Basics

The single leg hip thrust is primarily used as a strength exercise. It is classified as a hip extension and hinge movement. It is more generally classified as a lower pull movement. Since it specifically targets one muscle group, it is considered an isolation exercise.

Form

Set Up

• Sit on the ground with your upper back leaned up against a bench and the barbell positioned just above your hips
• Position your feet so that your knees will be bent 90 degrees at the top of the rep
• Your feet should be about hip width apart and slightly turned out
• Put your elbows up on the bench and your hands on the bar to steady it
• Your back shouldn't be too high or low on the bench, it should be just below your shoulder blades so your elbows are just under 90 degrees away from your sides
• Brace your core, starting with your spine neutral
• Straighten one leg and keep it raised off the ground

Execution

• Push your hips and the bar up with one leg, squeezing your glutes
• Allow your chest and head to lean back onto the top of the bench
• Your thighs and torso should be just about in line and parallel to the ground at the top of the rep
• Lower your hips down under control

Posterior Pelvic Tilt

A slight form variation that can really help with glute activation involves adding in posterior pelvic tilt at the top of the rep. What this means is that rather than leaning your chest and head back at the top of the rep, keep your gaze more forward and chest more down. This will allow you to use your glutes to tilt your pelvis up at the top of the rep. For a well done video explanation, check this form video by Bret Contreras.

Common Mistakes

Hyperextending at the Top

Pushing your hips up too high at the top of the rep can put significant stress on your lower back. Only push up to about parallel with the ground, making sure to keep a neutral spine and not arch at the top. If using the posterior pelvic tilt form, it's good form to round your back at the top.

Choosing the Right Weight

The single leg hip thrust is best for moderate to higher reps, rather than heavy weight for low reps. As an isolation exercise, adding too much weight can cause you to involve other muscles rather than focusing on using your glutes to lift the weight. Aim for using a weight that's challenging if done for 8+ reps. However, make sure it's heavy enough to be challenging, your glutes are a large, strong muscle group.

Additional Info

Hip Thrust vs Glute Bridge

The hip thrust and glute bridge are very similar, with the only difference being that in the hip thrust your shoulders are elevated on a bench. This difference, however, increases the range of motion as well as making it easier to add weight to.

Padding

One issue with single leg hip thrusts is that holding the bar on your hips becomes increasingly uncomfortable and even painful as you add more and more weight. Using padding of some sort is highly recommended. A towel can do in a pinch, but using a barbell pad or wrapping the bar in a yoga mat works best.

Lighter Weights

Unless you're using bumper plates, it can be a bit tricky getting into position when using the lighter weights because the plates are smaller. Start by standing up and holding the barbell with the bench behind you. Sit down on the bench with the bar resting across your lap. Step your feet forward and slide your back down the bench to get into position.

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