Single-Leg Hip Thrust

The unilateral glute builder — develops individual glute strength, stability, and eliminates side-to-side imbalances

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⚡ Quick Reference

Aspect	Details
Pattern	Hip Hinge (Unilateral)
Primary Muscles	Glutes
Secondary Muscles	Hamstrings, Quads
Equipment	Bench, Optional Barbell
Difficulty	⭐⭐⭐ Advanced
Priority	🟡 Accessory

Movement Summary

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🎯 Setup

Starting Position

1. Bench position: Place flat bench perpendicular to movement
2. Upper back: Shoulder blades on bench edge, stable base
3. Working leg: One foot flat on floor, hip-width from glutes
4. Non-working leg: Elevated straight or bent at knee
   • Straight leg: More challenging, requires more control
   • Bent knee: Slightly easier, knee toward chest
5. Hip position: Start with hips low, ready to drive up
6. Optional weight: Bar across working hip with pad

Equipment Setup

Equipment	Setting	Notes
Bench	16-18" height	Standard flat bench
Barbell	Optional, light to moderate load	Start bodyweight first
Barbell Pad	Essential if using weight	Comfort and stability

Setup Cue

"One foot planted solid, other leg up and stable — create a strong unilateral base"

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🔄 Execution

The Movement

🔧 Setup Phase

What's happening: Creating stable single-leg position

1. Upper back on bench, shoulder blades supported
2. One foot flat, centered under body
3. Other leg elevated (straight or knee bent)
4. Hips low, ready to drive
5. Core braced for stability

Tempo: Take time to find balance

Feel: Stable on one leg, ready to drive through heel

⬆️ Thrust Phase

What's happening: Driving working hip up to full extension

1. Drive through heel of working leg
2. Thrust hip up toward ceiling
3. Keep elevated leg stable (don't let it swing)
4. Breathing: Hold breath during thrust
5. Focus on working glute contraction

Tempo: 1-2 seconds (controlled, powerful)

Feel: Working glute firing maximally, balance challenge

Critical: Keep hips level — don't let pelvis rotate

🔝 Top Position

What's happening: Full hip extension on one leg

1. Working hip fully extended
2. Torso parallel to floor
3. Hips level (not rotated)
4. Maximum glute contraction
5. DO NOT hyperextend lower back

Hold: 1-2 seconds at peak contraction

Common error here: Pelvis rotating, hips not level

⬇️ Lowering

What's happening: Controlled descent maintaining stability

1. Lower working hip slowly
2. Maintain balance and control
3. Keep elevated leg stable
4. Breathing: Exhale on way down
5. Core stays braced

Tempo: 2-3 seconds (controlled)

Feel: Working glute lengthening under tension

Note: Can touch down briefly or keep constant tension

Key Cues

Primary Cues

• "One heel drives, hips stay level" — prevents rotation
• "Squeeze working glute at top" — maximizes activation
• "Stable core, controlled movement" — maintains balance

Tempo Guide

Goal	Tempo	Example
Strength	1-1-2-0	1s up, 1s hold, 2s down, no rest
Hypertrophy	2-2-3-0	2s up, 2s squeeze, 3s down, no rest
Stability	2-3-3-1	2s up, 3s hold, 3s down, 1s reset

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Glutes (working side)	Hip extension — primary driver, unilateral load	██████████ 100%

Secondary Muscles

Muscle	Action	Activation
Hamstrings	Assist hip extension, knee stabilization	██████░░░░ 60%
Quads	Knee extension support of working leg	█████░░░░░ 50%

Stabilizers

Muscle	Role
Core	Prevents rotation, maintains pelvic stability
Hip Stabilizers (Glute Med/Min)	Keeps hips level, prevents pelvic drop
Erector Spinae	Supports neutral spine

Muscle Emphasis

Single-leg vs. bilateral hip thrust:

• Single-Leg: 2x activation per glute (no compensation from other side)
• Single-Leg: Much higher core and hip stabilizer demand
• Single-Leg: Better for identifying and fixing imbalances
• Bilateral: Can load heavier, more total volume

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Hips rotating	Pelvis twists, not staying level	Uneven load, reduces effectiveness	"Keep hips level" — engage core, control movement
Elevated leg swinging	Using momentum from non-working leg	Reduces stability demand, cheating	Keep elevated leg stable, controlled
Incomplete hip extension	Not reaching full lockout	Reduced glute activation	Drive all the way up, full squeeze
Foot too close/far	Poor leverage, balance issues	Reduced force production	Adjust so shin is vertical at top
Lower back hyperextension	Arching back instead of extending hip	Lower back stress, less glute work	"Ribs down" — hip extension only

Most Common Error

Pelvic rotation — working hip drops or rotates to compensate for weakness. Film yourself from feet-facing view. Hips should stay level throughout. If one hip drops, reduce load or switch to B-stance variation.

Self-Check Checklist

• Hips stay level (no rotation or drop)
• Working leg shin vertical at top
• Full hip extension, strong glute contraction
• Elevated leg stable (not swinging)
• Controlled tempo, no momentum

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🔀 Variations

By Load

Bodyweight (Start Here)

Aspect	Details
Load	No external weight
Best For	Learning pattern, stability, high reps
Emphasis	Balance, control, mind-muscle connection
Notes	Master this before adding weight

Barbell Loaded

Aspect	Details
Load	Light to moderate barbell
Best For	Strength, progressive overload
Emphasis	Hypertrophy and strength
Notes	Use pad, start light (45-95 lbs)

Dumbbell

Aspect	Details
Load	Dumbbell on working hip
Best For	Home training, moderate loads
Emphasis	Easier to position than barbell
Notes	Hold dumbbell in place with hand

By Leg Position

Straight Leg Elevated

Aspect	Details
Difficulty	Harder
Best For	Maximum stability challenge
Emphasis	Core control, hip stability

Bent Knee Elevated

Aspect	Details
Difficulty	Slightly easier
Best For	Learning the movement
Emphasis	Still challenging, more stable

B-Stance (Kickstand)

Aspect	Details
Difficulty	Easier regression
Best For	Transitioning from bilateral
Emphasis	Working leg does 80%, back toe assists balance
Notes	Good stepping stone to full single-leg

By Training Purpose

Variation	Change	Why
Pause Single-Leg	3-5s hold at top	Maximum contraction, stability
Tempo Single-Leg	3s up, 3s down	Time under tension
Deficit Single-Leg	Elevate working foot 2-4"	Increased ROM
Banded Single-Leg	Band around knee	Glute medius activation

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📊 Programming

Rep Ranges by Goal

Goal	Sets per Leg	Reps	Rest	Load	RIR
Strength	3-4	5-8	2 min	Moderate	2-3
Hypertrophy	3-4	8-15	90s	Light-Moderate	2-3
Stability	2-3	10-15	60-90s	Bodyweight-Light	3-4
Endurance	2-3	15-20+	60s	Bodyweight	4-5

Workout Placement

Program Type	Placement	Rationale
Lower body	After main bilateral lifts	Accessory unilateral work
Glute-focused	Second or third exercise	After heavy hip thrusts
Full-body	End of workout	Finisher, burnout
Rehab/Prehab	First or standalone	Focus on stability and balance

Programming Note

Single-leg hip thrusts are excellent as accessory work after bilateral lifts. They fatigue the glutes with less total load than bilateral, making them good for high-frequency training.

Frequency

Training Level	Frequency	Volume Per Session
Beginner	1-2x/week	2-3 sets per leg, bodyweight
Intermediate	2x/week	3 sets per leg, light load
Advanced	2-3x/week	3-4 sets per leg, moderate load

Progression Scheme

Progressive Overload

Progress single-leg hip thrusts by:

1. Increasing reps (8 → 12 → 15)
2. Adding tempo (pause at top)
3. Adding light load (start with just the bar)
4. Progressing to deficit or other advanced variations

Sample Progression

Week	Load	Sets x Reps per Leg	Notes
1-2	Bodyweight	3x10	Master stability
3-4	Bodyweight	3x12-15	Build endurance
5	25 lbs	3x8	Add light load
6	35 lbs	3x8	Progress weight
7-8	45 lbs	3x10	Continue building

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Single-Leg Glute Bridge	Learning unilateral pattern, less ROM
B-Stance Hip Thrust	Transitioning to single-leg
Barbell Hip Thrust	Build bilateral strength first

Progressions (Harder)

Exercise	When Ready	Link
Deficit Single-Leg Hip Thrust	Can do 3x12 with bodyweight perfectly
Pause Single-Leg Hip Thrust	Need more time under tension
Weighted Single-Leg Hip Thrust	Can do 3x15 bodyweight

Alternatives (Same Goal, Different Movement)

Unilateral Lower

Alternative	Focus	Equipment
Bulgarian Split Squat	Quad + glute, functional	Bench, optional dumbbells
Single-Leg RDL	Hamstring + glute, balance	Dumbbell or kettlebell
Step-Up	Quad + glute, functional strength	Box, optional dumbbells

Glute-Focused

Alternative	Benefit
Barbell Hip Thrust	Can load heavier bilaterally
Hip Thrust Machine	Easier setup, fixed path
Cable Pull-Through	Different loading vector

Bodyweight Only

Alternative	Equipment
Single-Leg Glute Bridge	None
Pistol Squat	None (advanced)

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Balance impairment	Fall risk	Use B-stance or glute bridge version
Hip instability	Pelvic rotation	Start with bilateral, strengthen stabilizers
Low back pain	Compensation patterns	Focus on "ribs down," may need bilateral first
Acute hip injury	Aggravation of injury	Avoid until healed

Stop Immediately If

• Sharp pain in working hip or lower back
• Unable to keep hips level (severe imbalance)
• Loss of balance, falling off bench
• Cramping in working leg that doesn't resolve
• Pain in elevated hip flexor

Injury Prevention

Strategy	Implementation
Master bilateral first	Can hip thrust 1.5x bodyweight for 10 reps
Start bodyweight	Perfect form before adding load
Keep hips level	Core engagement, controlled movement
Progress slowly	Master 3x12 before adding complexity
Address imbalances	If one side much weaker, train it more

Balance and Stability

If struggling with balance:

• Start with B-stance variation
• Use lighter load or bodyweight only
• Slow down tempo for more control
• Practice single-leg glute bridges first
• Strengthen hip stabilizers (clamshells, side-lying abduction)

Most Common Issue

Pelvic instability — one hip drops or rotates due to weak stabilizers. This is normal initially. It indicates an imbalance that needs addressing. Don't rush — build stability with bodyweight first.

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Hip (working)	Extension	0-120° flexion to full extension	🔴 High
Hip (stabilizers)	Abduction/stabilization	Maintain level pelvis	🟡 Moderate
Knee	Stabilization	Fixed at ~90°	🟢 Low
Spine	Neutral maintenance, anti-rotation	Minimal movement	🟡 Moderate

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Hip	Full extension (0°)	Can squeeze glutes fully standing	Hip flexor stretches
Hip Stability	Level pelvis	Can stand on one leg without hip drop	Hip stabilizer exercises

Joint Health Note

Single-leg hip thrusts are excellent for exposing hip stability imbalances. The anti-rotation and single-leg demands strengthen stabilizers that are often weak. This translates to better performance in sports and bilateral lifts.

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❓ Common Questions

Should I do single-leg if I can't do many reps?

Yes. Even if you can only do 5-6 reps, that's valuable training. Single-leg exercises often expose weaknesses. Start where you are, build from there. Use regressions (B-stance, single-leg glute bridge) if needed.

Where should my elevated leg be?

You have options:

• Straight leg elevated: Harder, more core demand
• Knee bent, pulled toward chest: Slightly easier, more stable

Try both and see what feels better. Most people prefer bent knee initially.

One side is much weaker — what do I do?

This is common and exactly what single-leg training reveals. Solutions:

1. Do weaker side first (when fresh)
2. Do extra set on weaker side
3. Never let strong side go beyond what weak side can do
4. Be patient — imbalances take time to fix

Can I skip bilateral and just do single-leg?

Not recommended. Bilateral hip thrusts allow heavier loading and more total volume. Use both:

• Bilateral for strength and heavy loading
• Single-leg for stability, balance, and addressing imbalances

Should I add weight?

Only after mastering bodyweight for 3x12-15 reps per leg with perfect form. When you do add weight, start very light (just the bar or a 25 lb plate). Single-leg exercises are much harder than they look.

My hip flexor on the elevated leg gets tight/cramps

Common issue. The elevated hip flexor is in a shortened position. Solutions:

• Stretch hip flexors before training
• Don't elevate leg as high
• Switch to bent knee position
• Take brief breaks between sets to stretch

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📚 Sources

Biomechanics & Muscle Activation:

• Contreras, B. et al. (2015). Unilateral Hip Thrust Variations — Tier B
• McCurdy, K. et al. (2010). The effects of short-term unilateral and bilateral lower-body resistance training — Tier A
• ExRx.net Exercise Analysis — Tier C

Programming:

• Contreras, B. (2019). Glute Lab — Unilateral Training — Tier B
• Boyle, M. (2016). New Functional Training for Sports — Tier B

Technique:

• Bret Contreras — Single-Leg Hip Thrust Tutorial — Tier B

Stability & Balance:

• McGill, S. (2015). Low Back Disorders — Tier A

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For Mo

When to recommend this exercise:

• User has imbalances (one glute weaker)
• User wants to improve stability and balance
• User plays sports requiring single-leg strength
• User has mastered bilateral hip thrusts

Who should NOT do this exercise:

• Cannot do bilateral hip thrust properly → Master Barbell Hip Thrust first
• Severe balance impairment → Start with B-Stance Hip Thrust
• Acute hip injury → Wait until healed
• Complete beginner → Build base with bilateral movements

Key coaching cues to emphasize:

1. "One foot planted solid, other leg stable"
2. "Keep hips level — don't let them rotate"
3. "Drive through working heel, squeeze glute at top"
4. "Controlled movement, no swinging or momentum"

Common issues to watch for in user feedback:

• "One hip drops" → Weak stabilizers, reduce load, add hip stability work
• "Can't balance" → Start with B-stance or single-leg glute bridge
• "Hip flexor cramps on elevated leg" → Lower elevation, stretch hip flexors
• "One side much weaker" → Train weaker side first, extra sets if needed

Programming guidance:

• Pair with: Bilateral hip thrusts, squats, deadlifts
• Place: After main bilateral work as accessory
• Typical frequency: 2x per week
• Volume: 3 sets per leg, 8-15 reps

Progression signals:

• Ready to progress when: 3x12 bodyweight with perfect form, hips level
• Regress if: Cannot maintain hip level, balance is poor
• Consider B-stance if: Too challenging, build up gradually

Red flags:

• Severe pelvic rotation → imbalance too large, regress to bilateral
• Sharp hip pain → stop immediately, assess
• Consistent inability to balance → work on stability, use regression

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Last updated: December 2024