How to do a Single Leg Hip Thrust
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About Single Leg Hip Thrust
Target muscles worked
Instructions for Proper Form
Single 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.
- Lie flat on your back with both knees bent and feet firmly on the ground while extending your arms next to your torso, palms down.
- Brace your core by breathing into your stomach and flexing the abdominal muscles while also rotating your pelvis slightly upward.
- Keeping your arms by your side, raise one foot off the ground, and extend your leg.
- Extend your hips by pushing your right heel into the ground and simultaneously flexing your right glute until your hips are fully extended making a straight alignment from your knees to your shoulders.
- Descend back to the starting position and repeat with the opposite side.
Tips & FAQs
Single Leg Hip Thrust is also known as:
- One Leg Hip Thrust
- Single Leg Glute Thrust
Sets & Reps Calculator
Average Single Leg Hip Thrust 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.
- beginner3sets9reps1 Set Max10reps
- intermediate4sets9reps11reps
- advanced4sets10reps12reps
Enter your stats to calculate your Sets & Reps
Alternative Exercises to Single Leg Hip Thrust
1. Barbell Hip Thrust
95.2 mSCORESWAPPED 4,837 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.
2. Glute Kickback Machine
94.6 mSCORESWAPPED 4,605 TIMESGlute 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.
- Beginner
- Glutes
- Glute Kickback Machine
3. Hip Thrust
97 mSCORESWAPPED 4,555 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
- Glutes
4. Dumbbell Hip Thrust
88.1 mSCORESWAPPED 4,495 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.
5. Cable Hip Extension
89.9 mSCORESWAPPED 3,535 TIMESCable 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.
- Beginner
- Glutes
- Hi-Lo Pulley Cable
6. Dumbbell Glute Bridge
69.3 mSCORESWAPPED 3,376 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.
7. Single Leg Kickback
86.2 mSCORESWAPPED 3,161 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.
- Beginner
- Glutes
8. Cable Pull Through
89.6 mSCORESWAPPED 2,959 TIMESCable Pull Through is a compound exercise that primarily targets your glutes. This exercise is similar to a kettlebell swing, although it can be performed much slower. The use of a cable allows for consistent tension throughout the movement while still developing your glute drive and hip hinge. This is a great exercise for anyone looking to build muscle mass and strength in their glutes, especially with regards to a hip hinge.
- Beginner
- Glutes
- Hi-Lo Pulley Cable
9. Kettlebell Swing American
83 mSCORESWAPPED 2,353 TIMESThis exercise is a variation on the more common Kettlebell Swing. Like the more standard version, this is a compound, explosive movement that primarily targets the glutes. By swinging the kettlebell overhead, this exercise can better translate to some more advanced exercises like Snatches. This is a great exercise for developing power.
- Intermediate
- Glutes
- Kettlebells
10. Elevated Hip Bridge
84.8 mSCORESWAPPED 1,935 TIMESThis 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.
- Beginner
- Glutes
- Flat Bench