Weighted one leg hip thrust
- Target muscle
- Gluteus Maximus
- Synergist muscles
- Hamstrings, Quadriceps
- Equipment
- Weighted
- Body part
- Hips
- Type
- Strength
The weighted one leg hip thrust is a unilateral strength exercise that targets the gluteus maximus, with the hamstrings and quadriceps working as synergists. Your upper back rests on a bench, one foot drives into the floor, and a weight plate or dumbbell sits on the working hip. Because each side is trained independently, it is especially effective for correcting left-to-right strength imbalances in the hips.
How to do the Weighted one leg hip thrust
- 1Sit on the floor with your upper back against the long edge of a flat bench. Place a weight plate or dumbbell on the crease of one hip and hold it steady with both hands.
- 2Plant the foot on the same side as the loaded hip flat on the floor, far enough forward that your shin will be vertical at the top of the rep. Extend the opposite leg straight out in front of you, keeping it off the floor.
- 3Brace your core and press through the planted foot to lift your hips off the ground, driving upward until your torso forms a straight line from shoulder to knee.
- 4At the top, squeeze your glutes hard and pause for one second. Your shin should be close to vertical and your knee should be bent at roughly 90°.
- 5Lower your hips slowly under control — about two seconds — until they are just above the floor without touching it.
- 6Complete all reps on one side before switching the foot position and weight to the other hip.
- 7When finished, lower your hips fully to the floor and set the weight down before standing.
Form tips
- Keep your chin tucked and gaze forward rather than looking at the ceiling — this helps maintain a neutral spine through the movement.
- Push through the heel and mid-foot of the planted leg, not the toes, to keep the hamstrings and glutes loaded rather than shifting work onto the quads.
- Start with a lighter weight than you would use for the two-leg version — the single-leg demand on the glutes and stabilisers is substantially higher.
- If your hips rotate or drop toward the raised leg at the top, reduce the load until you can lock the pelvis level through the full range of motion.
Common mistakes
- Hyperextending the lower back at the top of the rep instead of squeezing the glutes — this dumps load onto the lumbar spine rather than the target muscle.
- Letting the knee of the planted leg cave inward during the drive, which reduces glute recruitment and stresses the knee joint.
- Resting the hips fully on the floor between reps, which releases tension from the gluteus maximus and makes the set easier than intended.
- Placing the planted foot too close to the hips, causing the knee to travel past the toes and shifting emphasis away from the glutes toward the quadriceps.
- Rushing the lowering phase — a controlled descent increases time under tension and reduces the risk of losing position.
Frequently asked questions
What muscles does the weighted one leg hip thrust work?
The primary muscle is the gluteus maximus. The hamstrings and quadriceps of the planted leg act as synergists to stabilise the knee and assist with hip extension.
Where should I place the weight?
Rest a weight plate or dumbbell in the crease of the working hip, directly over the hip joint. Hold it firmly with both hands so it does not slide during the movement.
How is the one leg hip thrust different from the standard two-leg version?
Training one side at a time increases the demand on each glute individually, helps identify and correct side-to-side strength differences, and requires more core and hip stability than the bilateral version.
What height should the bench be?
A standard flat bench (around 40–45 cm high) works well for most people. When your upper back rests against the edge, your shoulder blades should be roughly at bench height so your torso stays level at the top of the rep.
How many reps should I do per side?
For strength, 4–6 reps per side with heavier load works well. For hypertrophy, 8–15 reps per side with a moderate weight and a deliberate squeeze at the top is a common and effective range.
