What muscles does One-Legged Hip Thrust work?

One-Legged Hip Thrust primarily targets the Glutes.

What equipment do I need for One-Legged Hip Thrust?

One-Legged Hip Thrust is a bodyweight exercise. No additional equipment is required, though you may add resistance for progression.

Is One-Legged Hip Thrust a unilateral exercise?

Yes, One-Legged Hip Thrust is a unilateral exercise, meaning it works one side of your body at a time. This helps identify and correct muscle imbalances between your left and right sides.

How do I perform One-Legged Hip Thrust correctly?

One-Legged Hip Thrust is performed in 7 steps. Start by: Sit on the floor with your upper back and shoulders resting against a sturdy bench or box (about knee height), feet flat on the ground hip-width apart, knees bent. See the full step-by-step instructions above for complete form guidance.

What type of exercise is One-Legged Hip Thrust?

One-Legged Hip Thrust is a strength training exercise designed to build muscle and increase force production. It primarily works the Glutes.

One-Legged Hip Thrust

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The One-Legged Hip Thrust is a bodyweight unilateral strength exercise that targets the glutes by driving one hip upward from a supine position with a single leg extended, isolating each side to correct imbalances. It primarily works the gluteus maximus, with secondary engagement of the hamstrings, quadriceps, and core stabilizers. Ideal for athletes, beginners building unilateral strength, or anyone seeking glute activation without equipment, it enhances hip power and stability.

How to Perform One-Legged Hip Thrust

1Sit on the floor with your upper back and shoulders resting against a sturdy bench or box (about knee height), feet flat on the ground hip-width apart, knees bent.
2Extend your left leg straight out in front of you with the foot flexed, keeping it hovering just off the ground; place your right foot flat on the ground.
3Drive through your right heel to lift your hips toward the ceiling, squeezing your glutes at the top while keeping your left leg extended and torso stable.
4Exhale as you thrust your hips up fully, forming a straight line from your right knee through hips to shoulders.
5Inhale as you slowly lower your hips back down toward the floor without touching it, maintaining tension in your glutes.
6Perform 8-12 reps on the right leg, then switch to the left leg and repeat.
7Key form tips: Keep your core braced and avoid arching your lower back; drive only through the working heel, not your toes. Common mistakes: Letting hips sag or rotating pelvis—stay square and controlled.