Single Leg Hip Thrusts

Exercise Details for Single Leg Hip Thrusts

  • Primary Muscle
  • Secondary Muscle
    Lower back, Hamstrings
  • Equipment
    Barbell, Body weight
  • Level

Why Should You do Single Leg Hip Thrusts?

Single leg hip thrusts are like a regular hip thrust, only that you run with one leg at a time with the other stretched. The exercise trains both glutes and hamstrings as well as the lower back. It is easy to learn and works great to do at home or on the go if you only run with body weight. If you want to lift heavier, add a barbell across the body, and if you want to increase the resistance, use a bench and run a Hip Thrust.


Lie on your back with your arms along the side of your body. The palms of your hands should be against the floor. Pull one heel up towards the buttocks and make sure it has the entire sole on the floor. The other leg remains extended. Tighten the torso and press the lower back against the floor. You are now in starting position.

Now press your hips up against the ceiling and lean on the leg you have pulled up against your buttocks. Push all the way up until the body is in a straight line from the thigh to the upper body. The other straight leg goes up in the air and stays straight. You should not stretch your back but stop when your body is in a line.

Then lower your hips back by bending your leg calmly and gently.

The exercise should mainly be felt in the buttocks. Not in the quads or in the back.

Do not lift your head, but leave it on the floor.

Do not pull your heels up too far or too little. Try to pull as so far up so that you have your knees just above your heels when you push up your hips.

Tips for Single Leg Hip Thrusts

  • Lie on your back with the palms of your hands on the floor
  • Tighten your torso and push your lower back into the floor
  • Do not lift your hips too high, your body should still be able to be in a straight line
  • Pull your hips up so that your knee is just above your foot in the top position
  • You can make the exercise easier and perform it with two legs instead of one
  • You can make the exercise heavier by placing a barbell over your hips
  • The exercise can also be called Hip Raise or Glute Bridge in English

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