Single-Leg Hip Thrust
A hip thrust with the upper back on a bench and one foot on the floor. It trains each glute individually and challenges pelvic stability.
Primary muscles
- Glutes (Gluteus Maximus)
Secondary muscles
- Hamstrings
- Gluteus Medius
- Quadriceps
- Sets
- 3
- Reps
- 8–15 per side
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Sit with your upper back against a bench, one foot flat on the floor, the other leg bent and lifted off the floor.
Drive through the heel of the planted foot to lift your hips.
Rise until your torso is parallel to the floor and your hips are level.
Squeeze the working glute at the top.
Lower under control and repeat, then switch sides.
Breathing: Exhale as you drive up, inhale as you lower.
Coaching tips
Hips stay level
Push through the heel
Ribs down
Common mistakes
Hips rotating or dropping to one side
Arching the lower back
Pushing off the lifted leg
Safety notes
Make sure the bench is stable and won't tip or slide.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.