Single-Leg Hip Thrust
A bench-supported unilateral hip extension that drives one glute through a longer range than a floor bridge.
How to do it
- Sit on the floor with your upper back resting against the edge of a bench.
- Plant one foot flat with the shin close to vertical and the knee bent about ninety degrees.
- Raise the other leg and hold the hip and knee at roughly ninety degrees.
- Brace your trunk and tuck your chin so the neck stays neutral.
- Drive through the planted foot until your hips reach the height of your torso.
- Lower under control until the hips are just above the floor, then repeat and switch sides.
Key technique cue
Reach full hip extension; don't crank the neck or lower back, and don't push through the elbows.
Common mistakes
- ✕ Hyperextending the lower back or neck at lockout, which hides a shortfall in glute range.
- ✕ Pushing with the elbows against the bench, which takes work away from the glutes.
- ✕ Stopping short of full hip extension, so the glute never reaches a hard contraction.
- ✕ Letting the pelvis rotate toward the free leg, which unloads the working side.
Benefits
- ✓ Builds hip extension strength that carries into sprinting, jumping, and stair climbing.
- ✓ Exposes and corrects side to side glute strength differences.
- ✓ Allows a longer glute range of motion than a floor bridge.
Progression: from easier to harder
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Step 1 -
Step 2 -
Step 3 You are here - Single-Leg Hip Thrust
- Dumbbell Figure Four Heels Elevated Hip Thrust
- Dumbbell Single Leg Hip Thrust
About the exercise
The single leg hip thrust sets your upper back on a bench so the hips can travel below the level of the shoulders before extending. One foot stays planted with the shin close to vertical while the other leg is held with the hip and knee near ninety degrees. The gluteus maximus, medius, and minimus drive the lift, with the spinal erectors, hamstrings, quadriceps, and adductors supporting the position rather than leading it. The bench-supported setup differs from a floor bridge.
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