Single-Leg Hip Thrust

Also known as: Single Leg Hip Thrust, One-Leg Hip Thrust, Single-Leg Bench Hip Thrust

Single-Leg Hip Thrust is a isolation strength exercise using body only that trains the glutes.

Open in MyoAmigo →

Primary muscles: Glutes

Secondary muscles: Hamstrings, Quadriceps

How to do it

1. Sit with your upper back against the edge of a bench, one foot flat on the floor and the other knee pulled toward your chest or leg held straight.
2. Brace your trunk and tuck your chin slightly.
3. Drive through the planted heel to lift your hips until your torso and thigh form a straight line, squeezing the glute at the top.
4. Lower your hips under control, complete the reps, then switch legs.

Track it with MyoAmigo

MyoAmigo pre-fills every set of the Single-Leg Hip Thrust from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Glutes volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.

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