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

Single Leg Hip Thrust

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

MediumGlutes

About this exercise

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.

How to Perform

  • Sit on the floor with your upper back against a bench, knees bent, and feet flat on the floor
  • Extend one leg straight out in front of you
  • Brace your core and drive through the heel of your planted foot to thrust your hips upward
  • At the top, your hips should be level with your torso, forming a straight line from shoulders to knee
  • Squeeze your glutes firmly at the top and hold briefly
  • Lower your hips back toward the floor in a controlled manner
  • 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 Hip Thrust

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.

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