Single-Leg Hip Thrust
Also known as: Unilateral Hip Thrust, One-Leg Hip Thrust, Single-Leg Bench Glute Bridge, Single-Leg Hip Thrusts, Single Leg Glute Thrust, Bodyweight Single-Leg Hip Thrust, Single-Leg Bench Hip Thrust
Body region
Muscles
Main
Helps
Holds
Equipment
Technique
- Sit on the floor with your upper back against the edge of a bench.
- Plant one foot flat in front of you and lift the other knee toward the chest.
- Drive through the planted heel to lift the hips until the thigh and torso are in line.
- Lower the hips toward the floor under control; finish the set and switch legs.
Cues
- Keep the hips level; do not let the free side drop.
- Tuck the chin and keep the ribs down at the top.
Common mistakes
- Overarching the lower back to finish the rep.
- Pushing through the toes instead of the heel.
- Letting the working knee drift inward.