Step by step instructions, muscle activation and variants for the Single Leg Hip Thrust.
A unilateral glute exercise performed with the upper back resting on a bench, driving the hips upward through one leg while the other is extended. It builds glute strength and stability while addressing muscular imbalances between sides.
The 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.
