Glutes · Compound

Single-Leg Hip Thrust

A one-leg hip thrust that challenges each glute and pelvic stability.

MAIN MUSCLE
Glutes
ALSO WORKS
Hamstrings, Glute medius
EQUIPMENT
Bodyweight, Bench
LEVEL
Intermediate
REPS
8-15
TEMPO
2-1-2
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Sit with the upper back on a bench and one foot planted, the other knee raised.

  2. Keep the pelvis level throughout.

  3. Drive through the planted heel to lift the hips to full extension.

  4. Lower under control and finish the set before switching sides.

COMMON MISTAKES

  • Arching the lower back to finish; tuck the chin and ribs and finish with the glutes.
  • Feet too far or too close; set them so shins are vertical at the top.

TIPS

  • Pause one second at the top with a hard glute squeeze.

QUESTIONS

Which muscles does Single-Leg Hip Thrust work?

The main muscle is Glutes. It also works Hamstrings, Glute medius.

How many reps should I do?

FORGE suggests 8-15 reps for Single-Leg Hip Thrust. The app adjusts sets and reps to your goal and level.

What can I do instead of Single-Leg Hip Thrust?

These train the same muscles: Barbell Hip Thrust, Glute Bridge, Bulgarian Split Squat.