Glutes
Single Leg Hip Thrust
The Single Leg Hip Thrust is a strength exercise with no equipment for your glutes. Share of the load in the Zulta muscle model: gluteus maximus 47%, gluteus medius 13% and hamstrings (biceps femoris) 9%.
How to do it
- Sit on the floor with your upper back against the long side of a flat bench, the lower edge of your shoulder blades on the pad.
- Plant one foot flat about hip-width from the midline with the shin vertical at the top, and lift the other foot off the floor with the knee bent.
- Tuck your chin slightly and brace your trunk so the ribs stay down.
- Drive through the heel of the planted foot until the hip is fully extended and your torso is level with the bench.
- Pause for a moment with the hips level, then lower under control until the hips are just above the floor and repeat.
Tips
- Keep the pelvis square: the free side should not drop as you rise.
- Push through the whole foot with the weight on the heel, so the glute rather than the quad finishes the rep.
Common mistakes
- Arching the lower back at the top instead of finishing with the hips.
- Letting the working knee cave inward.
- Sliding along the bench, so the pivot point moves from the shoulder blades to the neck.
Muscles worked by the Single Leg Hip Thrust
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. 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.
Single Leg Hip Thrust alternatives
Different equipment
Easier
Make it easier
Similar exercises
Frequently asked questions
What muscles does the Single Leg Hip Thrust work?
Mainly the gluteus maximus. The gluteus medius and hamstrings (biceps femoris) assist.
Is the Single Leg Hip Thrust good for beginners?
The Single Leg Hip Thrust 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 Single Leg Hip Thrust?
For example the B-Stance Hip Thrust, Band Hip Thrust Single Leg and Smith Machine Hip Thrust (Single Leg). 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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