Step by step instructions, muscle activation and variants for the Elevated Single Leg Hip Thrust.
The Elevated Single Leg Hip Thrust is a unilateral glute exercise performed with your upper back resting on a bench. Working one leg at a time increases the demand on each glute and challenges core stability and hip-extension strength.
The Elevated Single Leg 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.
