The single leg hip thrust is a powerful unilateral exercise that isolates and builds the gluteal muscles and hamstrings. This movement represents a natural progression from the standard bilateral hip thrust, forcing each leg to work independently. It is highly effective for addressing muscle imbalances and enhancing hip extension strength. The asymmetrical loading pattern demands greater core and hip stability, which translates into improved athletic performance and a more balanced physique.
Preparing for the Single Leg Hip Thrust
A stable setup is foundational for proper single leg hip thrust execution. The bench should be secured against a wall or rack to prevent movement, and its height should allow for a full range of motion. Position your upper back so the bottom edge of your shoulder blades rests against the bench, allowing the body to pivot effectively.
The placement of the working foot is crucial for maximizing glute engagement. Adjust your foot distance so the shin is vertical—perpendicular to the floor—when your hips are fully extended at the top. This alignment ensures the force is directed through the hip and glute. The non-working leg should be lifted off the floor, either bent at approximately a 90-degree angle or extended straight out, keeping it elevated throughout the set.
Before starting the movement, ensure your arms are relaxed and flat on the bench or floor. This prevents you from pushing with your elbows and transferring the load away from your hips. Engage your core by drawing your navel slightly toward your spine and gently tucking your pelvis to establish a neutral spine. This initial setup is performed while seated on the floor before initiating the first repetition.
Executing the Movement
The movement begins by driving your working foot, particularly the midfoot and heel, into the floor to initiate hip extension. Powerfully contract the glute of the working leg to lift your hips off the ground and push them toward the ceiling. The goal is to raise your hips until your body forms a straight line from your shoulders, through your hips, to your knee.
At the top of the movement, the gluteal muscles should be fully contracted. The knee of the working leg should be directly over the ankle, with the shin vertical. Maintain a slight posterior pelvic tilt and a braced core throughout this phase. This prevents the lower back from hyperextending or arching excessively, ensuring tension remains on the glutes and hamstrings rather than the lumbar spine.
Control the descent by slowly lowering your hips back toward the floor. The lowering phase, or eccentric contraction, should take two to three seconds to complete. This controlled tempo increases the time under tension. Inhale as you lower down and exhale forcefully as you drive up to ensure proper breathing mechanics and core tension.
Troubleshooting Common Form Errors
A frequent error is hyperextending the lower back at the top of the thrust when hips are pushed too high without maintaining core tension. This shifts the stress away from the glutes and onto the lumbar spine. To correct this, focus on actively pulling the rib cage down and slightly tucking the pelvis at the peak contraction, ensuring a flat plane is formed across the body.
Another common issue is pushing off the toes instead of the midfoot or heel of the working leg. Driving through the toes often leads to excessive hamstring or quadriceps activation, reducing the intended glute stimulus. Focus on rooting the entire foot, or emphasizing pressure through the heel, into the floor to ensure the glutes are the primary movers.
The knee of the working leg sometimes collapses inward, known as knee valgus, especially under fatigue or heavier loads. This internal rotation can place stress on the knee joint and reduce glute recruitment. Fix this by actively driving the knee slightly outward, maintaining alignment with the hip and ankle throughout the entire range of motion.
Using momentum to complete repetitions, often seen as bouncing off the floor, compromises muscle engagement. Correct this by slowing the tempo, especially the eccentric phase, and pausing briefly at the top. This eliminates reliance on elastic energy and focuses purely on muscle work.
Scaling the Single Leg Hip Thrust
For individuals new to the movement, the bodyweight glute bridge performed on the floor is an effective regression. This variation reduces the range of motion and the stability requirement, making it easier to learn the fundamental hip extension pattern.
Another useful regression is the bodyweight “two up, one down” hip thrust. Here, you use both feet to lift the hips but remove one foot to lower down slowly and unilaterally.
Progressions
To progress the single leg hip thrust, external load can be added by placing a dumbbell or kettlebell across the hip crease. This resistance increases the mechanical tension on the glutes, promoting greater strength and hypertrophy. Advanced trainees can also increase the time under tension by adding an isometric hold for a few seconds at the very top of the movement.
Further progressions include:
- Using a resistance band looped around the knees, which forces the glutes and hip abductors to work harder to prevent the knees from collapsing inward.
- Elevating the working foot on a small plate or step to increase the range of motion, demanding greater hip flexion and a deeper stretch on the glutes in the bottom position.