Glutes exercise
Single Leg Hip Thrust
Hip extension for glutes, with a brief pause at the top. Working one side at a time lets you control each side separately.
- Primary muscleGlutes
- Also worksHamstrings
- EquipmentBench
- TypeCompound
- MovementHip hinge
- LevelBeginner
- Glutes
- Hamstrings
- Bench
How to do the Single Leg Hip Thrust
4 steps, in the order you do them.
- Rest your upper back on a bench, bend your knees, and plant your feet firmly on the floor.
- Extend your hips, squeezing your glutes, without arching your lower back.
- Slowly return to the starting position and repeat.
- Complete your reps on one side and repeat on the other with the same control.
Muscles worked
Alternatives to the Single Leg Hip Thrust
They work the glutes with other equipment, including options for training at home.
Guides to get more out of it
Mobbe
Log every set and watch your numbers climb.
Mobbe saves every set, shows you your record and builds your full routine.
More glutes exercises
Smith Machine Hip ThrustGlutes · Machine
Kettlebell SwingGlutes · Kettlebell
Sumo DeadliftGlutes · Barbell
Glute Bridge with Mini BandGlutes · Resistance band
Frequently asked questions
What muscles does the Single Leg Hip Thrust work?
The Single Leg Hip Thrust works mainly the glutes. It also works the hamstrings.