Balance Trainer Single Leg Hip Thrusters being performed with proper form

How to do Balance Trainer Single Leg Hip Thrusters

Reviewed by Jim Parker, CPT, B.A. Kinesiology

Sets Logged
65,545
Popularity Rank
807th
Difficulty
Intermediate
Glutes Strength
87 mSCORE 34th
Equipment Required

Workouts with Balance Trainer Single Leg Hip Thrusters

    Target muscles worked

    Primary Muscles
    Glutes
    Secondary Muscles
    Abs, Quads, Calves, Hamstrings

    Instructions for Proper Form

    Balance Trainer Single Leg Hip Thruster is a variation on the more common Hip Thrust. Like the Hip Thrust, this is a compound exercise that primarily targets your hamstrings and glutes. By performing this exercise with your foot planted on a Balance Trainer, you add significantly more instability to the movement. By performing this exercise with a single leg at a time, you add even more instability, as well as make it easier to identify and address any discrepancies in strength or mobility between sides.

    1. Lie face up on the floor with knees bent and feet on the Balance Trainer dome.
    2. Lift one leg and extend the knee, with sole of foot facing the ceiling.
    3. Drive the hips up into a bridge position, pausing at the top of the movement.
    4. Slowly lower the hips back to the floor.
    5. Perform the desired number of reps on one side, then repeat with the other leg.

    Common Form Mistakes

    • Over Extending

      Don’t drive your hips as far as you can. This can increase your risk of injury, and doesn’t benefit the exercise itself. Drive your hips forward to a point where you feel good activation in your glutes, and hold that position.

    Sets & Reps Calculator

    Average Balance Trainer Single Leg Hip Thrusters standards by male, female, gender, weight, age and height

    Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

    • beginner
      3
      sets
      8
      reps
      1 Set Max
      9
      reps
    • intermediate
      4
      sets
      8
      reps
      10
      reps
    • advanced
      4
      sets
      9
      reps
      11
      reps

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    Alternatives & Variations to Balance Trainer Single Leg Hip Thrusters

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    1. 1. Barbell Hip Thrust

      Photo of Barbell Hip Thrust being performed
      95.2 mSCORESWAPPED 83 TIMES

      Barbell Hip Thrust is a more challenging, weighted variation of the Hip Thrust. Beyond the added resistance from using a barbell, you’ll also place your shoulder blades on a flat bend in or to raise yourself off the ground. This is a great variation for anyone looking to make their Hip Thrusts more challenging.

    2. 2. Hip Thrust

      Photo of Hip Thrust being performed
      97 mSCORESWAPPED 66 TIMES

      Hip Thrust is a compound, bodyweight exercise that primarily targets your glutes. This is a great beginner exercise that can help you learn and develop your glute drive, which is helpful for a number of different exercises and general movements. It’s a simple and easy to perform exercise that can help you develop strength.

    3. 3. Dumbbell Hip Thrust

      Photo of Dumbbell Hip Thrust being performed
      88.1 mSCORESWAPPED 56 TIMES

      This exercise is a weighted variation on the more standard Hit Thrust. By holding a dumbbell against your hips, you can add a bit more resistance to this usually bodyweight exercise. This is a great variation for adding a bit more difficulty to your Hip Thrusts.

    4. 4. Glute Kickback Machine

      Photo of Glute Kickback Machine being performed
      94.6 mSCORESWAPPED 54 TIMES

      Glute Kickback Machine is a variation on the more standard Single Leg Kickback. Unlike the standard variation, this exercise uses a machine to add resistance to the movement rather than just bodyweight. This gives you a bit more control over your resistance, and can be more easily scaled to your current capabilities. Additionally, the use of a machine restricts your range of motion, and adds stability to the movement. This lets you focus more on exertion than stabilizing the movement.

    5. 5. Elevated Hip Bridge

      Photo of Elevated Hip Bridge being performed
      84.8 mSCORESWAPPED 54 TIMES

      This exercise is a variation on the more standard Hit Thrust. Like Hip Thrust, this is a compound, bodyweight movement that primarily targets the glutes. By elevating your feet on a bench, or other surface, you can increase your range of motion, which can lead to better muscle activation. This is a great variation for anyone looking to make their Hip Thrusts a bit more challenging.

    6. 6. Cable Hip Extension

      Photo of Cable Hip Extension being performed
      89.9 mSCORESWAPPED 49 TIMES

      Cable Hip Extension is an exercise that involves strapping your leg to a cable machine, and then extending your leg out behind you. The use of a cable allows you to have precise control over the direction your resistance is coming from. This lets you perform this exercise from a standing position unlike many other similar exercises that require you to lay on the ground.