Single Leg Hip Thrust (VERSION 2)
- Zielmuskel
- Gluteus Maximus
- Synergistenmuskeln
- Hamstrings, Quadriceps
- Equipment
- Body weight
- Körperregion
- Hips
- Typ
- Strength
The single leg hip thrust (version 2) is a unilateral bodyweight exercise that isolates the gluteus maximus on one side at a time, with the hamstrings and quadriceps acting as synergists. Performed with your upper back on a bench and the free leg extended straight out rather than crossed, it builds hip extension strength and exposes and corrects left-to-right imbalances.
Single Leg Hip Thrust (VERSION 2): So führst du sie aus
- 1Sit on the floor with your upper back against the long edge of a bench or box, knees bent, and feet flat on the floor hip-width apart.
- 2Brace your core, tuck your chin slightly, and slide your back up the bench until your shoulder blades rest across the top edge.
- 3Extend one leg straight out in front of you at roughly hip height, keeping that foot flexed and the knee soft but not deeply bent.
- 4Plant the foot of your working leg firmly on the floor, heel directly below your knee or slightly in front of it.
- 5Lower your hips toward the floor to establish your starting position, allowing a natural stretch in the working glute.
- 6Drive through the heel of your planted foot to thrust your hips upward, squeezing the glute hard at the top until your torso and working thigh form a straight line from shoulder to knee.
- 7Hold the top position for one count, ensuring your hips are level and your lower back is not hyperextended.
- 8Lower your hips under control back to the starting position without letting them touch the floor between reps.
- 9Complete all reps on one side before switching legs.
Technik-Tipps
- Keep your chin tucked and your ribs down throughout the movement so your lower back does not arch excessively at the top.
- Push through your heel rather than your toes to maximize gluteus maximus activation and reduce quadriceps dominance.
- Keep the extended leg steady and at a consistent height rather than letting it drift up or down, which can shift tension away from the working glute.
- Pause and squeeze at the top of each rep to reinforce full hip extension and build a stronger mind-muscle connection.
Häufige Fehler
- Hyperextending the lower back at the top of the movement, which shifts load off the glute and onto the lumbar spine.
- Letting the hips drop to one side during the thrust, which reduces tension on the target glute and can stress the lower back.
- Placing the planted foot too far from the bench, causing the knee to travel forward and reducing glute engagement.
- Rushing through reps without a pause at the top, which limits time under tension and makes it harder to achieve full hip extension.
- Allowing the free leg to bend significantly or rest on the floor, effectively turning the movement into a standard hip thrust and removing the unilateral challenge.
Häufig gestellte Fragen
What is the difference between version 1 and version 2 of the single leg hip thrust?
In version 1, the free leg is crossed over the working knee (figure-four position). In version 2, the free leg is extended straight out in front, which requires more balance and keeps the movement pattern closer to a standard single-leg hip thrust.
What muscles does the single leg hip thrust (version 2) work?
The primary muscle is the gluteus maximus. The hamstrings and quadriceps of the working leg act as synergists to stabilize and assist hip extension.
How do I know if my hips are at full extension at the top?
At the top, your torso and working thigh should form a straight line from your shoulders to your knee, and your working shin should be roughly vertical. Your hips should be level rather than tilted to one side.
Can beginners do the single leg hip thrust version 2?
Beginners may find it easier to first build strength with a standard two-leg hip thrust before progressing to the single-leg version. Once you can perform the two-leg variation with controlled form, the single-leg version is a natural next step.
How many reps and sets should I do?
A common starting point is 3 sets of 8–12 reps per side. Because the free leg is extended rather than supported, the movement demands more balance, so start with a lower rep range until the movement pattern feels stable.
