How to do a Single Leg Foam Roll Hip Thrust
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About Single Leg Foam Roll Hip Thrust
Foam Roller
Target muscles worked
Instructions for Proper Form
This exercise is a variation on the more common Hip Thrust. Like other Hip Thrusts, this is a compound exercise that primarily targets the glutes and hamstrings. Using a foam roll under your back adds instability, which can improve muscle activation. Performing this movement one leg at a time allows you to focus on imbalances in strength between sides and enhance core engagement.
- Lie face up on the ground with a foam roller at your feet, and position your heels on the foam roller.
- Roll the foam roller toward you such that your knees will be at 90-degrees at the top of the hip thrust.
- Place your palms on the ground for stability and raise one leg off the foam roller.
- Engage your glutes and hamstrings to raise your hips up by driving your heel into the foam roller.
- Hold this position for a moment once your hips are inline with your knees and shoulders while maintaining tension in your glutes and hamstrings.
- Slowly allow your hips to descend back into the starting position.
- Maintain good posture by keeping your core engaged. Don’t allow one hip to drop below the other.
- You should feel this exercise primarily in your glutes and hamstrings.
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Alternative Exercises to Single Leg Foam Roll Hip Thrust
1. Hip Thrust
97 mSCORESWAPPED 55 TIMESHip 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.
- Beginner
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2. Single Leg Hip Thrust
80.4 mSCORESWAPPED 47 TIMESSingle Leg Hip Thrust is a variation on the more standard Hip Thrust. Like other Hip Thrusts, this compound exercise primarily targets the glutes and hamstrings. By performing the exercise one leg at a time, you add more instability to the movement, which can help improve muscle activation and address strength discrepancies between sides. This variation provides a greater focus on single-leg strength and balance.
- Beginner
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3. Dumbbell Hip Thrust
88.1 mSCORESWAPPED 44 TIMESThis 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. Single Leg Kickback
86.2 mSCORESWAPPED 41 TIMESSingle Leg Kickback is a compound, bodyweight exercise that primarily targets your glutes. The exercise requires you to engage your glutes, and kick your leg back and up with your knees bent. Targeting each side independently is a great way to identify discrepancies in mobility and strength between sides.
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5. Dumbbell Glute Bridge
69.3 mSCORESWAPPED 39 TIMESThis exercise is a weighted variation of the more common Glute Bridge. Like other Glute Bridge variations, this exercise primarily targets your glutes. By placing a dumbbell against your hips, you can add a bit more resistance to this exercise. This is a great variation for anyone looking to make their Glute Bridge a bit more challenging.
6. Straight Leg Kickback
57.6 mSCORESWAPPED 36 TIMESStraight Leg Kickback is a bodyweight exercise that primarily targets the glutes. By extending your leg out behind you, and off the ground, you’re already engaging your glutes and hamstrings. By pulsing your leg up and down, you take your already engaged glutes, and move them through a limited range of motion. This is a great exercise for isolating the glutes.
- Beginner
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7. Standing Leg Side Hold
35.4 mSCORESWAPPED 25 TIMESStanding Leg Side Hold is an isolation exercise that primarily targets the glutes and hip abductors. By raising one leg to the side and holding it there, you engage these muscles to maintain stability and balance. This exercise helps improve balance, stability, and muscle endurance. It's a great addition for anyone looking to fine-tune lower body strength and muscle control.
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8. Frog Pump
53.8 mSCORESWAPPED 24 TIMESFrog Pump is a variation on the more standard Hit Thrust. Like Hip Thrust, this is a compound, bodyweight movement that primarily targets the glutes. By placing your feet together with your knees flared out to either side, you can further recruit your hip flexors.
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9. Foam Roll Hip Thrust
1.9 mSCORESWAPPED 24 TIMESFoam Roll Hip Thrust is a variation of the Hip Thrust. Like other Hip Thrust variations, this compound exercise primarily targets the glutes. The foam roll can offer additional comfort and stabilization by supporting the hips and lower back. This is an excellent choice for beginners or those with sensitivities needing a more accessible Hip Thrust version.
- Beginner
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10. Barbell Hip Thrust
95.2 mSCORESWAPPED 19 TIMESBarbell 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.