Single Leg Hip Thrust
How to do it step by step, and the muscles it works.
- Body part
- Legs
- Equipment
- Bodyweight
- Type
- Compound · One side at a time
How to do it
- Sit on the floor with the bench edge just below your shoulder blades and your arms resting on the bench.
- Plant one foot flat so your shin is vertical at the top, and lift the other foot off the floor with the knee bent.
- Drive through the heel of your planted foot to lift your hips until your torso is level with the floor, without letting your hips tilt.
- Squeeze your glutes at the top without arching your lower back, then lower under control and switch legs once that side is done.
Warm up first and pick a weight you can control through the whole movement. Stop if something hurts.
Muscles worked
- GlutesMain
- HamstringsHelping
- QuadsHelping
Also known as
Single-Leg Hip Thrust · Single Leg Hip Thrusts · Single Leg Hip Thrust (Bodyweight)