Single-Leg Hip Thrust: how to do it right
In short: Single-leg hip extension that loads the glute max in the shortened position, with peak tension at the end of the lockout.
How to do it, step by step
- 1Brace your upper back on a bench, working foot flat, shin vertical in the top position.
- 2Push through the heel to raise the pelvis, keep the other leg steady without using it to help.
- 3Lock out with hips aligned with shoulders and knee: pelvis well level, with no rotation.
- 4Squeeze the glute hard for 1 second at the top, maximum contraction.
- 5Lower slowly over 2 to 3 seconds, without fully setting your pelvis down.
- 6Finish all your reps on one side, then switch legs.
The mistake to avoid
Don't let your pelvis tilt to one side. Keep it level.
Other common mistakes
- Not locking out the hip at the top: you miss the peak tension, go for full extension and squeeze.
- Arching your lower back to fake the extension: keep the pelvis in slight posterior tilt and drive through the glute.
- Letting the pelvis rotate toward the free leg: contract the glute medius to stay level.
- Dropping too fast with a bounce: control it for 2 to 3 seconds to keep the useful tension.
Muscles worked
- Main:
- Glutes
- Supporting:
- Hamstrings
Glute max of the working leg: prime mover of hip extension. Hamstrings (biceps femoris, semitendinosus, semimembranosus) supporting the extension. Glute medius stabilizes the pelvis laterally to prevent rotation. Adductors and abdominal bracing co-fix the trunk.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
- Glute Bridge ›
- Barbell Hip Thrust ›
- Dumbbell Floor Glute Bridge ›
- Cable Pull-Through ›
- Cable Hip Extension ›
Frequently asked questions
How low do I go?
Tension peaks at the top, when the hip is in full extension: it's specific to the hip thrust, the resistance crosses the glute right at the lockout. At the bottom tension drops, so don't rush the top. Go for the full range you control, rise with hips well aligned and don't fully set your pelvis down at the bottom to keep tension.
I don't feel anything, is that normal?
You should feel your glutes, especially at the squeeze at the top. Single-leg, your real opponent is pelvic rotation, not the load: start light and film yourself from the front, as long as your pelvis tips reduce the weight. Focus on the lockout and the contraction at the end of the lift rather than on adding kilos.
How fast should I do the movement?
Lift firmly, squeeze hard for 1 second at the top, then brake the descent over 2 to 3 seconds with no bounce. The lockout at the top and the controlled return do the work, not speed.
How should I breathe?
Breathe in in the low position, lock the trunk by bracing your abs and glutes, breathe out as you rise and squeeze the lockout. Keep the pelvis locked during the top pause without releasing the brace, it protects your lower back against the rotational torque of the single-leg version.
Do I need to warm up first?
Yes. Do 1 to 2 light sets per leg, building up gradually before your first working set, it wakes up the glute and sets your pelvic stability. These sets don't count toward your prescribed sets.