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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

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  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