Elevated Single Leg Hip Thrust exercise animation (Female)

Elevated Single Leg Hip Thrust

Target muscle
—
Equipment
Body weight
Body part
Hips
Type
Strength

The elevated single leg hip thrust is a body-weight exercise for the hips that builds the glutes one side at a time, with the hamstrings assisting on the working leg. With your upper back on a bench and the working foot raised on a box or step, the longer range of motion makes it a demanding single-leg progression for glute strength and stability.

How to do the Elevated Single Leg Hip Thrust

  1. 1Sit on the floor with your upper back resting against the side of a bench and a low box or step placed in front of you for your working foot.
  2. 2Plant the heel of your working leg on the box, knee bent to roughly 90°, and lift the other leg off the floor so it hangs free or stays tucked.
  3. 3Brace your core and tuck your chin slightly, keeping your shoulder blades supported on the bench.
  4. 4Drive through the heel of the working leg to lift your hips, squeezing the glute on that side until your torso and thigh form a straight line.
  5. 5Pause at the top with your hips fully extended, avoiding any arch through your lower back.
  6. 6Lower your hips under control until they are just above the floor, keeping tension on the working glute.
  7. 7Complete all your reps on one side, then switch the working leg and repeat.

Form tips

  • Push through your heel rather than your toes to keep the work in the glute and off the front of the thigh.
  • Finish each rep by squeezing the glute and locking the hips out fully rather than rushing back down.
  • Keep your ribs down and core braced so the movement comes from your hips, not your lower back.
  • Match the rep count on both sides to keep your hips developing evenly.

Common mistakes

  • Overarching the lower back at the top instead of extending the hips, which shifts strain to the spine and off the glutes.
  • Pushing through the toes or ball of the foot, which lets the quads take over and reduces glute activation.
  • Cutting the range short by not lowering the hips fully or not reaching full lockout, costing tension and progress.
  • Letting the hips drop or twist toward the non-working side, which loads one hip unevenly and hides a strength imbalance.

Frequently asked questions

What muscles does the elevated single leg hip thrust work?

It mainly works the glutes of the working leg, with the hamstrings assisting as you extend your hip. Training one leg at a time also challenges your core and hip stability.

Why is the foot elevated?

Raising the working foot on a box or step increases the range of motion at the hip, so the glute works harder through a deeper stretch than a flat-footed single-leg thrust.

Is the elevated single leg hip thrust good for beginners?

It is a more advanced single-leg progression. If balancing and controlling your hips is difficult, start with a two-leg hip thrust or a flat-footed single-leg version, then add the elevation as you get stronger.

How many sets and reps should I do?

Because it is body weight and single-leg, a sensible default is 2–4 sets of 10–15 reps per leg, stopping a rep or two before your form breaks down.

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