One-Legged Hip Thrust
BWBodyweightUnilateralStrength
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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.
