Single-Leg Hip Thrust

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 2 to 5 reps with 3 to 5 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 6 to 10 reps with 2 to 3 minutes of rest.

Execution and technique cues

• Sit on the floor with your upper back against a bench, position a barbell across one hip crease, and lift the other foot off the ground.
• Drive through the heel of the working leg and keep your chin tucked forward throughout the movement.
• Push your hips upward by contracting the glute of the working leg until your torso is parallel to the floor.
• Pause at the top with a fully extended hip, ensuring your knee is at a 90-degree angle.

Common mistakes

• Arching the lower back excessively at the top instead of tilting the pelvis posteriorly.
• Placing the working foot too far forward, which shifts the tension from the glutes to the hamstrings.
• Letting the working knee cave inward during the upward phase.

Frequently asked questions

Where should the non-working leg be positioned during the movement?

Bend the non-working knee at roughly 90 degrees and hold it static in the air to prevent it from swinging to create momentum.

How do I stop the barbell from slipping off my hip?

Hold the barbell firmly with both hands on each side of your thigh to stabilize it as your hips move up and down.

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