Landmine Single Leg Hip Thrust
- Target muscle
- —
- Equipment
- Body weight
- Body part
- Hips
- Type
- Strength
The Landmine Single Leg Hip Thrust is a unilateral hip extension exercise that targets the glutes and hips by resting the free end of a landmine barbell across the hips while you drive through one foot with the upper back supported on a bench. The angled landmine setup keeps the load stable and applies a constantly changing resistance curve that challenges the glutes through the full range of motion. It is an effective progression from the bodyweight single-leg hip thrust for building glute strength and correcting left-to-right imbalances.
How to do the Landmine Single Leg Hip Thrust
- 1Position a landmine unit or wedge a barbell into a corner. Load the free end with an appropriate weight and stand the bar upright near a flat bench.
- 2Sit on the floor in front of the bench with your upper back against the edge of the seat. Bend your knees and plant both feet hip-width apart on the floor.
- 3Tilt the loaded end of the barbell down and rest the collar or a pad across your hip crease. Grip the bar with both hands to keep it from shifting.
- 4Lift one foot off the floor, extending that leg straight or bending the knee to 90°, so only your working foot is in contact with the floor.
- 5Brace your core and tuck your chin. Drive your working heel into the floor and thrust your hips upward until your torso forms a straight line from shoulder to knee.
- 6Squeeze your glute hard at the top for a full second, making sure your hips are level and your lower back is not hyperextended.
- 7Lower your hips under control back toward the floor without letting them fully rest, then drive back up for the next rep.
- 8Complete all reps on one side, then switch legs and repeat with the same load.
Form tips
- Place a barbell pad or folded mat between the bar and your hip crease to cushion the load and prevent bruising.
- Keep your chin tucked and your gaze forward rather than looking at the ceiling — this encourages a posterior pelvic tilt and better glute activation at the top.
- Drive through the full foot, not just the heel, to keep your knee tracking over your toes throughout the rep.
- Start with a lighter load than you use for the bilateral version — the single-leg demand is significantly higher and balance suffers with too much weight early on.
Common mistakes
- Letting the hips drop on the non-working side at the top: this indicates weak hip abductors and reduces glute activation on the working side — keep both hip bones level throughout.
- Hyperextending the lower back to reach full height: lumbar extension shifts stress off the glutes and onto the spine; stop the ascent when the torso is flat, not arched.
- Rushing through the top of the rep without squeezing: skipping the peak contraction reduces time under tension and diminishes the glute-building stimulus.
- Positioning the bar too high on the abdomen: the bar must sit in the hip crease, not across the stomach, to transfer force efficiently and avoid compressing the abdomen.
- Bouncing out of the bottom by fully resting the hips on the floor: releasing all tension at the bottom removes the eccentric load and makes the next rep momentum-driven rather than strength-driven.
Frequently asked questions
What muscles does the Landmine Single Leg Hip Thrust work?
The primary target is the gluteus maximus of the working leg. The hamstrings assist in hip extension, and the core and hip abductors work isometrically to keep your hips level and your torso stable throughout the movement.
How is the landmine version different from a regular single-leg hip thrust?
In a standard single-leg hip thrust the resistance is a dumbbell or barbell resting flat across the hips with a vertical load path. The landmine version applies the load at an angle, which changes the resistance curve and keeps the bar from rolling — making it easier to manage the load unilaterally while still challenging the glutes through a full range of motion.
Is the Landmine Single Leg Hip Thrust suitable for beginners?
It is best approached after you can perform the bilateral landmine or barbell hip thrust with good form, as the unilateral version demands more balance and hip stability. Beginners should master the two-leg variation first, then progress to the single-leg version using bodyweight before adding landmine load.
How many sets and reps should I do?
For glute hypertrophy, 3–4 sets of 8–12 reps per leg works well. For strength, 3–5 sets of 5–8 reps with heavier load. Rest 60–90 seconds between sides so you are not limited by local fatigue.
Where should I feel the Landmine Single Leg Hip Thrust?
You should feel a strong contraction in the glute of the working leg at the top of every rep. If you feel it primarily in your lower back or hamstrings, check that your hips are fully extended (not hyperextended), your foot is flat on the floor, and you are actively squeezing the glute at the top.
