Skip to content
Skip to content
Cerebral Physique logoCerebral PhysiqueMind Over Muscle
All glutes exercisesGlutes · Home

Single-Leg Hip Thrust

Unilateral thrust — addresses side-to-side asymmetries.

IntermediateBench3 × 10/side
Single-Leg Hip Thrust demonstration thumbnail — How To Do A Single Leg Hip Thrust (Exercise Demo) - FREE Great Butt Guide
GlutesBench

Single-Leg Hip Thrust

Demo · Mind Pump TV

Verified Single-Leg Hip Thrust demonstration by Mind Pump TV. Click to play.

How to do the Single-Leg Hip Thrust

  1. 1Hips level throughout
  2. 2Drive through the heel
  3. 3Full lockout

Benefits of the Single-Leg Hip Thrust

  • Builds strength and size in the glutes through a full, controlled range of motion
  • Simple equipment, high return — easy to program anywhere
  • Fits a home or hotel-room setup without sacrificing training quality

Sources

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services