How to Do the Single-Leg Hip Thrust
The single-leg hip thrust shifts all of the load onto one glute, making it a tough bodyweight option for lifters who want serious glute work with no weights. It also reveals strength differences between legs.
Log every set of your Single-Leg Hip Thrust in Superlift
Muscles worked
Primary
- Glutes
Secondary
- Hamstrings
How to do the Single-Leg Hip Thrust
- 1
Sit on the floor with your upper back against a bench.
- 2
Bend one knee and plant your foot, and extend the other leg out.
- 3
Drive through the heel of your planted foot to lift your hips.
- 4
Keep your hips level and your core braced.
- 5
Squeeze your glute at the top.
- 6
Lower your hips slowly until they almost touch the floor.
- 7
Finish all reps, then switch legs.
Form cues to remember
- Hips stay level
- Drive through your heel
- Squeeze at the top
- Chin tucked, ribs down
Common mistakes
Letting the hips rotate
Brace your core and keep your pelvis level.
Overarching the lower back
Tuck your ribs and finish with your glutes.
Pushing through the toes
Drive through your heel.
Rushing the lowering
Take two seconds on the way down.
Sets and reps
| Muscle growth | 3 sets of 8–15 reps per leg, 60–90 sec rest |
|---|---|
| Endurance | 2–3 sets of 15–25 reps per leg, 45 sec rest |
Brace the bench so it can't slide, and stop if you feel hamstring cramping or lower-back strain. Use both feet until the single-leg version feels steady.
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Single-Leg Hip Thrust FAQ
Is the single-leg hip thrust harder than the two-leg version?
Yes. Each glute carries the full load, so even bodyweight can be demanding.
Why do my hamstrings cramp on single-leg hip thrusts?
Often because your foot is too far from your hips. Move your foot closer so your shin is vertical at the top.
How do I progress the single-leg hip thrust?
Add reps, slow the lowering, add a pause at the top, or hold a dumbbell on your hip.
