How to do the Single-leg Hip Thrust
Rest your upper back on the edge of a bench with one foot on the floor and the other leg lifted.
Drive through the heel of your working leg and lift your hips until your torso is parallel to the floor.
Keep your hips level and squeeze your glute at the top.
Lower under control, finish your reps, then switch legs.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 6–15 | 1 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add a rep or a harder variation next session.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
Secondary
The body’s biggest muscle extends and stabilises the hip. Hip thrusts, deep squats, lunges and hinges all hit it from different angles.
Alternatives
Same muscles, similar movement: swap in one of these if the Single-leg Hip Thrust doesn’t suit your gym or your joints.
Train smarter
- Hip thrust form: setup, bench height and common mistakesHip thrust form step by step: bench height, bar pad, foot position, chin and rib position, lockout, the most common mistakes, and glute bridge vs hip thrust.
- 2 day workout plan: build muscle training twice a weekA 2 day workout plan that still builds muscle and strength: two full-body sessions, sets and reps, supersets to save time and what results to expect.
- 30 minute gym workout: templates that build muscleA 30 minute gym workout can build real muscle. Supersets, smart exercise choice and three ready-to-use templates for 30 to 45 minute sessions.
