# Single-Leg Hip Thrust

URL: https://heatsy.app/ex/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: Glutes

## Muscles

- Main: Gluteus Maximus, Gluteus Medius
- Helps: Adductor Magnus, Biceps Femoris, Semitendinosus, Semimembranosus
- Holds: External Oblique, Internal Oblique, Transversus Abdominis, Vastus Lateralis

## Equipment

- Flat Bench

## Technique

1. Sit on the floor with your upper back against the edge of a bench.
2. Plant one foot flat in front of you and lift the other knee toward the chest.
3. Drive through the planted heel to lift the hips until the thigh and torso are in line.
4. 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.

## Variations

- [Single-Leg Dumbbell Hip Thrust](https://heatsy.app/ex/single-leg-dumbbell-hip-thrust)

## Alternatives

- [Barbell Hip Thrust](https://heatsy.app/ex/hip-thrust)
- [Single-Leg Glute Bridge](https://heatsy.app/ex/single-leg-glute-bridge)
- [Barbell Glute Bridge](https://heatsy.app/ex/barbell-glute-bridge)