glutes intermediateAI Tracked

Single-Leg Hip Thrust

Hip thrust on one leg. Doubles the load per glute and exposes strength imbalances between sides. Doubles the per-glute load compared to bilateral hip thrusts. Identifies and fixes glute strength imbalances. Builds single-leg hip extension power for running and sprinting.

How to Do Single-Leg Hip Thrust: Step by Step

  1. Upper back on bench, one foot planted, other leg extended
  2. Drive through planted heel, squeeze glute at top
  3. Keep hips level — don't tilt to one side
  4. Lower with control

Common Mistakes to Avoid

  • Hips rotating or tilting to one side
  • Not driving through the heel of the working leg
  • Lower back hyperextension at the top

Single-Leg Hip Thrust Tips

  • Start with bodyweight before adding a barbell or dumbbell on your hip
  • If hips tilt, use a lighter weight and focus on keeping them level
  • This exercise will quickly reveal if one glute is weaker than the other

Muscles Worked

gluteshamstrings
Equipment bench
Tracking Count reps

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