Single-Leg Hip Thrust
Single-Leg Hip Thrust
A high-demand glute strength progression that loads hip extension in a bench-supported position—excellent for athletes once bodyweight control is solid.
Muscles Targeted
Glute max, glute med (stability), hamstrings (secondary), and trunk stabilizers.
Key Benefits
- High glute demand with clear loading options
- Builds single-leg pelvic control under load
- Great carryover to sprinting and jumping strength
- Scales with tempo, holds, and external weight
Equipment Needed
Bench/couch/box for upper back support. Optional dumbbell/barbell for progression.
How to Perform
- Set upper back on a bench and place one foot on the floor.
- Keep the other leg lifted (knee bent) and pelvis level.
- Drive through the working heel and thrust hips up.
- Pause at the top with glutes tight and ribs down.
- Lower under control and repeat, then switch sides.
Programming Options
- 3–5 sets of 5–10 reps per side
- Or 2–4 sets of 15–25 seconds per side
- Progression: add load or use a 2–3 second eccentric
Why This Variation Works
Bench support increases hip extension range and makes it easy to load—perfect for building serious single-leg glute strength.
When to Use It
Strength phases, return-to-sport programming, and athletes building single-leg power foundations.
Frequently Asked Questions
How far should my foot be from my hips?
So that at the top your shin is close to vertical. Adjust until you feel strong glute drive without hamstring cramping.
What if my hamstrings cramp?
Bring the foot slightly closer and focus on a hard glute squeeze at lockout. Reduce range at first if needed.
Can I add weight?
Yes—start with a light dumbbell across the hip crease once you can keep the pelvis level for all reps.