Weighted one leg hip thrust
- Zielmuskel
- Gluteus Maximus
- Synergistenmuskeln
- Hamstrings, Quadriceps
- Equipment
- Weighted
- Körperregion
- Hips
- Typ
- Strength
The weighted one leg hip thrust is a unilateral strength exercise that drives the gluteus maximus through a full hip extension range while requiring the hamstrings and quadriceps to stabilize the working leg. A weight plate or dumbbell rested on the working-side hip adds external load. Because only one leg is in contact with the floor, it corrects side-to-side strength imbalances and demands greater core and hip stability than the bilateral variation.
Weighted one leg hip thrust: So führst du sie aus
- 1Sit on the floor with your upper back resting against a stable bench, feet flat and knees bent at roughly 90 degrees. Place a weight plate or dumbbell on the crease of your working-side hip and hold it in place with both hands.
- 2Lift the non-working leg off the floor, extending it roughly parallel to the ground or crossing it over the working knee — whichever lets you keep your hips level.
- 3Brace your core, tuck your chin slightly, and drive through the heel of your planted foot to raise your hips off the floor.
- 4Extend your hips upward until your torso forms a straight line from shoulder to knee, squeezing your glute hard at the top. Keep your hips level — do not let the non-working side drop.
- 5Pause for one count at the top, maintaining full glute contraction.
- 6Lower your hips slowly and under control back toward the floor, stopping just before they make contact to keep tension on the muscle.
- 7Complete all reps on one side, then switch legs and repeat.
Technik-Tipps
- Keep your chin tucked and avoid hyperextending your lower back at the top — the movement should come from hip extension, not lumbar extension.
- Drive through the heel rather than the ball of your foot to maximize glute activation on the working leg.
- Start with a lighter load than you would use for a bilateral hip thrust — the single-leg position reduces your base of support and demands more stability from the hip abductors and core.
- Place a folded mat or towel under the bench edge where your upper back contacts it to reduce discomfort over longer sets.
- If the weight shifts during the set, pause and reposition before continuing rather than forcing a rep with compromised form.
Häufige Fehler
- Letting the non-working hip drop: allowing the unsupported side to sink below the working side turns the exercise into a hip hike and removes the stability challenge the single-leg version is designed to create.
- Hyperextending the lower back at the top: pushing past a neutral spine to gain extra range shifts load from the glutes onto the lumbar extensors and can cause lower back pain.
- Using too much weight too soon: an oversized load causes you to compensate by twisting the torso or shortening the range of motion, reducing glute recruitment and increasing injury risk.
- Pressing through the toes instead of the heel: a toe-dominant foot position reduces glute involvement and places unnecessary stress on the knee and ankle of the working leg.
- Rushing through the lowering phase: a fast, uncontrolled descent eliminates time under tension in the stretched position, cutting the stimulus to the glutes and hamstrings.
Häufig gestellte Fragen
What muscles does the weighted one leg hip thrust work?
The primary mover is the gluteus maximus of the working leg. The hamstrings and quadriceps of the same leg act as synergists, while the hip abductors and core muscles engage throughout the set to keep the pelvis stable.
What weight should I use for the weighted one leg hip thrust?
Begin with a weight plate or dumbbell that lets you complete your target reps with full range of motion and a controlled tempo. Most people find they can handle roughly 50–70% of the load they use for a bilateral weighted hip thrust when first switching to the single-leg version.
How is the single-leg hip thrust different from the regular hip thrust?
The single-leg version concentrates all of the load onto one glute at a time, which identifies and corrects strength imbalances between sides. It also increases the stability demand on the hip abductors and core because you have only one contact point on the floor.
Should the non-working leg be extended or bent?
Either position works. Extending the leg roughly parallel to the floor increases the stability challenge. Crossing it over the working knee is slightly more stable and is a better starting point if you are new to the exercise.
How many sets and reps are recommended?
For glute strength and hypertrophy, 3–4 sets of 8–12 reps per side works well. Because the unilateral position is more fatiguing per leg, rest 60–90 seconds between sides to maintain consistent rep quality across sets.
