Single-Leg Hip Thrust
Quick Information
Category
Strength
Difficulty
Intermediate
Equipment
Bench
Primary muscle group
Gluteus Maximus
Secondary muscle groups
Hamstrings, Gluteus Medius, Trunk
Movement pattern
Unilateral Hip Extension
Training goal
Unilateral Strength
Sport
General Athletic Development, Football, Soccer, Rugby
Overview
Purpose. Build unilateral hip extension strength and pelvic stability.
How it fits the system. An intermediate-level unilateral hip extension entry in the Strength section, programmed to develop unilateral strength. Related work in the library: Trap Bar Split Squat and Single-Leg Calf Raise.
Primary muscles
Gluteus Maximus
Secondary muscles
Hamstrings, Gluteus Medius, Trunk
Movement pattern
Unilateral Hip Extension
Equipment
Bench
Difficulty
Intermediate
How to Perform
- Sit with the upper back against a bench and the feet flat on the floor.
- Lift one foot off the floor and hold that knee towards the chest.
- Brace the trunk and tuck the ribs down.
- Drive through the planted heel to lift the hips.
- Finish with the hips level and the glute fully squeezed.
- Lower under control and repeat, then change sides.
Coaching Cues
- Keep the pelvis level throughout.
- Finish with the glute, not the lower back.
- Keep the chin tucked and the ribs down.
Common Mistakes
- Letting one side of the pelvis drop.
- Arching the lower back at the top.
- Pushing through the toes instead of the heel.
Progressions & Regressions
Progressions
Add a dumbbell across the hips.
Regressions
Two-legged hip thrust or a single-leg glute bridge from the floor.
When to Use It
When to use
As glute accessory work and for correcting side-to-side differences.
When not to use
With acute hamstring cramping in the bridge position.
Programming
3 sets of 8 to 12 reps per side.
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