GLUTES · COMPOUND
Single-Leg Hip Thrust
A unilateral hip thrust that increases the demand on one glute.
Primary musclesGlutes
Secondary musclesHamstrings, Core
EquipmentBench, Bodyweight or dumbbell
DifficultyIntermediate · Hip Extension
How to perform
- Support the upper back and position one foot firmly.
- Drive the hips upward without rotating the pelvis.
- Lower slowly and switch sides.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the glutes as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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