Single Leg Barbell Hip Thrust - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Single Leg Barbell Hip Thrust

Step by step instructions, muscle activation and variants for the Single Leg Barbell Hip Thrust.

HardGlutes

About this exercise

The barbell one leg hip thrust is a unilateral glute exercise in which the upper back rests on a bench, one foot is planted on the floor, and a barbell is driven upward by extending the working hip explosively. By training one side at a time, it corrects left-right imbalances and places greater demand on the glutes and hamstrings than the bilateral variation.

How to Perform

  • Position a bench behind you and sit on the floor with your upper back against the pad; place a barbell across your hip crease with padding for comfort
  • Plant one foot flat on the floor, knee bent at roughly 90 degrees, and extend the other leg straight out
  • Brace your core, tuck your chin, and drive through the planted heel to thrust your hips upward
  • Extend until your hips are fully locked out and your torso is horizontal, squeezing the glute hard at the top
  • Lower your hips in a controlled manner until they nearly touch the floor
  • Complete all reps on one side before switching legs

Muscle Activation

Primary
Glutes
Secondary
QuadricepsHamstrings

Common Mistakes

Common mistakes content is coming soon.

About the Single Leg Barbell Hip Thrust

The Single Leg Barbell Hip Thrust is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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