Single Leg Hip Thrusts
- Target muscle
- Gluteus Maximus
- Synergist muscles
- Hamstrings, Quadriceps
- Equipment
- Body weight
- Body part
- Hips
- Type
- Strength
The single leg hip thrust is a bodyweight strength exercise that isolates the gluteus maximus one side at a time, with the hamstrings and quadriceps working as synergists to stabilize and extend the hip. By elevating the upper back on a bench and driving through a single planted foot, it corrects left-right imbalances and builds unilateral glute strength.
How to do the Single Leg Hip Thrusts
- 1Sit on the floor with your upper back resting against the edge of a sturdy bench, knees bent and feet flat on the floor about hip-width apart.
- 2Extend one leg straight out in front of you, keeping it parallel to the floor and slightly raised, so only one foot remains planted on the ground.
- 3Place your hands lightly on the bench or across your chest for balance.
- 4Brace your core, tuck your chin slightly, and press through the heel of your planted foot to drive your hips upward.
- 5Lift until your hips are fully extended and your torso forms a straight line from shoulders to planted knee — do not hyperextend your lower back.
- 6Squeeze your glute hard at the top and hold for one count.
- 7Lower your hips slowly and under control back toward the floor without letting them fully rest between reps.
- 8Complete all reps on one side before switching legs.
Form tips
- Drive through your heel, not your toes — keeping your heel firmly grounded maximizes glute activation.
- Keep your chin tucked and your ribs down throughout the movement to prevent your lower back from arching excessively at the top.
- Position the bench edge at mid-to-upper back level (around the shoulder blades) so your torso can hinge naturally as your hips rise.
- Pause and squeeze at the top of each rep to reinforce full hip extension and improve the mind-muscle connection with your gluteus maximus.
- Move through a slow, controlled descent — resisting gravity on the way down builds as much strength as the upward drive.
Common mistakes
- Hyperextending the lower back at the top of the rep, which shifts stress away from the glutes and onto the lumbar spine.
- Letting the planted knee cave inward during the drive, which reduces glute engagement and places excess strain on the knee joint.
- Using momentum to push the hips up rather than a deliberate muscular contraction, making the exercise less effective.
- Placing the bench too low or positioning too far from it, causing the torso angle to be off and reducing the range of motion through the hip.
- Rushing through reps without pausing at the top, which means you never fully extend the hip and miss the peak glute contraction.
Frequently asked questions
What muscles do single leg hip thrusts work?
Single leg hip thrusts primarily target the gluteus maximus of the working leg. The hamstrings and quadriceps act as synergists, helping to stabilize and extend the hip through the movement.
How are single leg hip thrusts different from regular hip thrusts?
Single leg hip thrusts place the entire load on one glute at a time, making them more demanding per side than the two-leg version. They also expose and help correct strength imbalances between your left and right glutes.
What should I rest my back against?
Rest your upper back (around the shoulder-blade level) against the edge of a flat bench, box, or couch. The surface should be stable and high enough that your torso can lie at roughly a 45° angle when your hips are on the floor.
How many reps should I do per side?
For strength and hypertrophy, 8–15 reps per side for 3–4 sets is a common range. Start with a rep count you can complete with full control, and increase volume gradually as you get stronger.
Why do my hamstrings cramp during single leg hip thrusts?
Cramping usually means your foot is too close to your body, forcing the hamstrings to work in a shortened position. Move your planted foot slightly further from the bench and ensure you are driving through the heel rather than the ball of the foot.
