Single-leg hip thrust

Unilateral version with no external load: plenty of glute demand with almost no systemic fatigue, handy for fixing asymmetries or training at home.

• Isolation
• Bodyweight
• Intermediate

How to do it

• Back against the bench, one knee pulled to the chest
• Drive through the heel of the support foot until torso and thigh line up
• Keep the hips level: do not let the free side drop
• Lower under control, without resting the glute on the floor between reps

Sets, reps and tempo

Ranges: 8–15 reps · 1–3 RIR

Tempo: Hold the position with constant tension and steady breathing

Common mistakes

• Rotating the pelvis towards the free side
• Pushing through the toes and shifting the work to the calf
• Finishing the range by arching the lower back

Muscles worked

Primary

• Glutes

Secondary

• Hamstrings
• Core / abs

Alternatives

• Single-Leg Hip Thrust (figure-four)
• B-stance hip thrust
• Single-Leg Glute Bridge