How To Do Single Leg Hip Thrust

Single Leg Hip Thrust Exercise

Single Hip Thrust is a unique variation to the Hip Thrust and effectively targets your glutes, hamstrings, calves and your lower back.

As a unilateral exercise Single Hip Thrust allows you to focus on one side of the body for better control and form.

It can be used as a warm up before exercise especially when planning to lift heavy for Squats, Deadlifts and any type of overhead pressing.

Single Leg Hip Thrust is an important exercise for building strength in the lower back and hamstring muscles.

Single Leg Hip Thrust is a good exercise to include in your exercise program if you participate in activities such as tennis, basketball and soccer where trunk rotation is frequently utilised.

Single Leg Hip Thrust How To

  • Sit horizontally on a flat bench.
  • Slide down but keep your shoulders and head firmly on the bench.
  • Your feet must be flat on the floor and legs at a 90 degree bend.
  • Drop your hips toward the ground until you feel a stretch on your glutes.
  • Extend one leg straight out. Contract your glutes then drive the hips up and back to starting position by pushing with the heel of the supporting leg.
  • Repeat the exercise until you have completed the targeted number of reps.

Form and Technique

To perform Single Leg Hip Thrust you must make sure your upper body is firmly braced on the bench and the knee of your supporting leg is at a 90 degree angle to the floor at the top position.

Try to push your hips higher past parallel position for a tighter contraction on your glutes and hamstrings.

Variations: Single Leg Glute Bridge

Routine for Strength: 5 sets x AMRAP (30 secs rest between sets)

Routine for Muscle Gains: 5 sets x AMRAP (45-60 secs rest between sets)

Single Leg Hip Thrust