Single-leg hip thrust

A hip thrust performed on one leg to build glute strength and hip stability.

• Muscle group: Glutes
• Equipment: Bodyweight
• Difficulty: Intermediate

Also known as: One-leg hip thrust, Single leg hip thrust, Unilateral hip thrust, Hip thrust på ét ben

How to do it

1. Sit with your upper back against a bench, one foot flat on the floor and the other leg held straight or knee pulled in.
2. Drive through the planted heel to lift your hips until your torso is level.
3. Squeeze the glute at the top, then lower under control and switch sides.

Common mistakes

• Arching the lower back or pushing the ribs up at the top.
• Letting the hips tilt or twist toward the lifted leg.

Alternatives

• Hip thrust
• Single-leg glute bridge
• Glute bridge
• Glute kickback machine
• Single-leg Romanian deadlift

Watch a video demonstration on YouTube

“How To Do A Single Leg Hip Thrust (Exercise Demo) - FREE Great Butt Guide” by Mind Pump TV (opens YouTube)

General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.