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Glutes

Band Hip Thrust Single Leg

The Band Hip Thrust Single Leg is a strength exercise with a resistance band for your glutes. Share of the load in the Zulta muscle model: gluteus maximus 46%, gluteus medius 15% and hamstrings (biceps femoris) 9%.

Level: IntermediateEquipment: Resistance bandMulti-joint (compound)Unilateral: one arm or leg at a time

How to do it

  1. Anchor a long resistance band under two heavy dumbbells or bench legs on either side of your hips.
  2. Sit with your upper back on the edge of a flat bench and the band stretched across your hip crease.
  3. Plant your working foot flat under the knee and lift the other knee toward your chest.
  4. Drive through the heel and raise your hips until your torso and working thigh form a straight line.
  5. Squeeze the glute against the band at the top, then lower under control until your hips nearly touch the floor.

Tips

  • Hold the band ends at the hips so it cannot slide toward your stomach.
  • Keep the pelvis level so the hip of the raised leg does not drop.

Common mistakes

  • Letting the pelvis twist toward the unsupported side.
  • Pushing through the toes so the thigh takes over.
  • Rushing the lowering phase and letting the band snap the hips down.

Muscles worked by the Band Hip Thrust Single Leg

  • Gluteus maximus Primary46%
  • Gluteus medius Secondary15%
  • Hamstrings (biceps femoris) Secondary9%
  • Adductors Minor5%
  • Hamstrings (semitendinosus/-membranosus) Minor5%
  • Quads (vastus lateralis) Minor5%
  • Quads (vastus medialis) Minor4%
  • Spinal erectors (lower back) Stabilizer4%
  • Obliques Stabilizer3%
  • Upper abs Stabilizer2%
  • Quads (rectus femoris) Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

One working leg adds pelvic control. A band around the knees adds abduction. Hip extension against a load on the hips with the knees bent: glute max peaks at lockout, the bent knee keeps the hamstrings short so they only assist.

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Frequently asked questions

What muscles does the Band Hip Thrust Single Leg work?

Mainly the gluteus maximus. The gluteus medius and hamstrings (biceps femoris) assist.

Is the Band Hip Thrust Single Leg good for beginners?

The Band Hip Thrust Single Leg is rated intermediate. If you are new, learn the Glute Bridge Single Leg first and build up from there.

What is a good alternative to the Band Hip Thrust Single Leg?

For example the B-Stance Hip Thrust, Smith Machine Hip Thrust (Single Leg) and Single Leg Hip Thrust. They train mostly the same muscles, some with different equipment.

Sources

  • Contreras et al. 2015, J Appl Biomech 31(6):452-458 (hip thrust vs back squat)

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