A Deep Dive Into The Ultimate Single Leg Hip Thrust

single leg hip thrust

All of us dream of that firm and perfect booty, but it is a dream deferred to most of us. Well, not anymore, because we have the perfect Single Leg Hip Thrust designed specially to make your dreams of a perfect booty come true. Keep reading to know everything about this exercise that not only strengthens your glutes but also gives you brick-like lower body strength and stability.

Here’s All You Need to Know About This Exciting Booty Workout!


The equipment needed for the Single-Leg Hip Thrust is available at every reputable gym. Even if you’re working out from home, worry not because we’ve got you. Ideally, you need a bench that should support your upper back and your shoulders. If you’re working out from home, then any sturdy table, which might be a coffee table or a couch, will do the trick. The only thing to consider is that your DIY bench should be a couple of feet above the floor and sturdy enough not to wobble or shift when you’re working out.

Single-Leg Hip Thrust 101: A Step-by-Step Guide

To nail this thrust with the perfect form, follow this step-by-step guide and target your glutes.

  • Begin by supporting your upper back on the bench.
  • Next, you have to place one of your foots flat on the floor, with your knee at an angle of 90 degrees.
  • Then, raise your other foot until your thighs point straight up and bend this knee at an angle of 90 degrees.
  • Contract your glute muscles of the foot flat on the floor, and pick your hips up until they align with your torso.
  • Remain in this position for seconds while squeezing those glutes and then slowly returning to the original pose. This counts as one rep.
  • Repeat these steps after swapping your legs to work out the other leg’s glutes.

You should perform 2-3 sets of 6-12 reps on each leg as the goal if you’re aiming for astatic results.

Pros to a Single-Leg Hip Thrust

Here are all the reasons to convince you to add the Singe-Leg Hip Thrust into your workout routine regularly so that you can reap all its benefits:

  • It Improves Hip-Extension Strength 

Hip Extension increases the angle between the thigh and the torso. This refers to moving the leg backward and behind the body. This movement is important for everyday activities like walking, climbing stairs, and even standing up from a seated position. The Single-Leg Hip Thrust ideally enhances the hip-extension strength, isolating the glutes that are the major muscle group involved in this movement. Some studies even put this variation of hip thrusts above barbells and deadlifts in glute activation.

  • It Improves Your Overall Sports Performance 

Numerous sports involve running, jumping, changing directions quickly, and stopping, all very short. These exertions demand explosive lower body strength and well-activated and developed glutes. Some studies show that sportspeople with stronger lower body strength perform better than other sportspeople in these sports. Therefore, to improve your overall sports performance and enhance your lower body strength, you need to focus on resistance exercises like deadlifts, sled pushes, weighted step-ups, hip thrusts, lunges, and squats, like the Single-Leg Hip Thrust laser focuses on enhancing glute strength.

  • It Also Helps Prevent Injuries 

The risk of injury always remains; however, you’re active, and as your demands from your body increase, your risk of injury also increases. To prevent said injuries, it’s is frequently suggested that the athlete takes part in resistance training which will help strengthen their bones, muscles, and connective tissue. Especially, the Single-Leg Hip Thrust exercise might help prevent groin- and hip-related injuries since it strengthen and enhances the hip extensors and surrounding connective tissue.

Muscles Targeted By the Single-Leg Hip Thrust

As we’ve discovered so far, the Single-Leg Hip Thrust mainly targets the glute muscles. Apart from the glutes, this exercise also engages some other muscles:

  • Hamstrings

These muscles are located behind the thigh and help you bend your non-working leg and support your working leg. 

  • Quadriceps and Hip Flexors

In the front of both thighs, these muscles support, particularly in controlling your fall.

  • Spinal erectors

These lower- and mid-back muscles help in keeping your spine straight.

  • Adductors

These muscles in the interiors of the leg help keep your legs straight.

Alternatives and Modifications to the Single-Leg Hip Thrust

Maybe you’ve been doing the single-leg variation of hip thrusts and want to switch things up a little bit. Well, here are some alternatives with a few tweaks to the original exercise that’ll also increase your difficulty level a bit, giving you a new exercise to master.

Weighted Single-Leg Hip Thrust

Ideally, the Weighted Single-Leg Hip Thrust is the same as the traditional single-leg variation of hip thrusts, except the weight is added to increase resistance. To complete a rep of this exercise after step 1, place a kettlebell, dumbbell, or a weight plate on the top of the hip of the leg that is on the floor. 

Most people prefer to use a dumbbell since it perfectly straddles and holds the hip joint in place, which is why this exercise is also referred to as Dumbbell Single-Leg Hip Thrust. You can use more of these weights according to your wish but note that even a single one of these dumbbells will exponentially increase the complexity of the exercise, so decide wisely and safely. 

Single-Leg Hip Thrust Banded Version

The Banded Single-Leg Hip Thrust is the next variation in the hip thrusts that are effective as they use band tension for resistance in place of weight. This exercise is performed similarly to the traditional exercise except that you place a band on your thighs, just behind your knees when you are in the starting pose. The varying resistance of the bands can be increased to decrease to vary the difficulty of this exercise. This exercise helps engage your glutes as much as possible if you keep your knees aligned. The secret ingredient to this exercise is that you shouldn’t loosen your resistance until it’s time to swap your legs and t completely resist the band’s tension during the rep.

Mistakes to be Avoided!

Even if this is the safest exercise in the world of exercises, there are still some things that you need to remember when you are performing this exercise:

  • Rib Cage should be in a Neutral Position, and the Spine should be Straight

If you hyperextend your back or drop your head back during this exercise, you’re not letting your glutes extend to their maximum limit, which honestly defeats the point of this exercise.

  • Use Your Glutes, Not Your Arms

Pushing your arms and elbows to get your glutes to do the work is half-assing the exercise, which doesn’t do any good. So, rest your arms on the bench and lay your hands flat. 

  • Engage That Ass

If you want to see results on that ass, you have to treat this glute exercise like one and focus on contracting the glute muscles. Also, not doing this might make your exercise easier, but you could also potentially strain your hamstring or lower back. So proceed with caution.

Now that we have almost discussed everything there is to know about the Single-Leg Hip Thrust, let’s add this glute-focused exercise to our workout regime and focus on our glutes.