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  • Gluteus maximus
  • Bodyweight
  • Intermediate

Single-leg hip thrust

The single-leg hip thrust works your glutes, with your hamstrings and inner thighs helping. Start with 2 to 3 sets of 5 to 10 reps per side, stopping with about 2 to 3 reps in reserve. To build muscle, do 2 to 4 sets of 6 to 15 reps per side.

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Video on the way

We film every move with real women. Until then, follow the steps and the 3 tips.

  1. Tip 1Hips level
  2. Tip 2Heel drives the floor
  3. Tip 3Ribs down

Where you should feel it

In the glute of your working leg, with the side of your hip working to keep your pelvis level.

Main muscles
Gluteus maximus
Also working
Gluteus medius, semitendinosus and semimembranosus, biceps femoris, and adductor magnus

How to do it

  1. Rest your shoulder blades on the bench edge, feet hip-width apart, then lift one foot and draw that knee toward your chest.

  2. Brace and push through the heel of your working leg to lift your hips.

  3. Rise until your torso lines up with your working thigh, without letting your hips drop toward the free leg.

  4. Lower under control and repeat. Finish all reps, then switch sides.

Common mistakes

  • Mistake

    Hips dropping toward the free leg.

    How to fix it

    Keep both hip points at the same height. If you can't, shorten the range or go back to the two-leg version.

  • Mistake

    Working foot too far out.

    How to fix it

    Bring your foot in until your shin is vertical at the top.

  • Mistake

    Arching your lower back at the top.

    How to fix it

    Stop when your torso lines up with your thigh and keep your chin slightly tucked.

Sets and reps for your goal

GoalSetsRepsReps in reserveRest
Getting started2 to 35 to 10 per side2 to 360 to 120 s
Muscle and definition2 to 46 to 15 per side1 to 360 to 120 s

Reps in reserve: how many more reps you could still do with good form when you end the set.

Variations

Same movement, other equipment

At home or with more support

  • At home: single-leg couch hip thrust

    Shoulder blades on the edge of a sturdy couch pushed against a wall, one leg at a time.

  • Prefer more stability? Two-leg glute bridge

    Both feet down and your back on the mat. More stable, with your upper body fully supported.

Taken? Swap it for one of these

They work the same main muscle.

Keep exploring

Sources

  • Sets and reps

    Currier BS, D'Souza AC, et al. American College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews. Med Sci Sports Exerc. 2026;58(4):851-872.

    Full textPubMedDOI

  • Variations

    Lehecka BJ, Edwards M, et al. Building a better gluteal bridge: electromyographic analysis of hip muscle activity during modified single-leg bridges. Int J Sports Phys Ther. 2017;12(4):543-549.

    Full textPubMed

  • Muscles worked

    Neto WK, Soares EG, et al. Gluteus Maximus Activation during Common Strength and Hypertrophy Exercises: A Systematic Review. J Sports Sci Med. 2020;19(1):195-203.

    Full textPubMed

  • Exercise choice

    Plotkin DL, Rodas MA, et al. Hip thrust and back squat training elicit similar gluteus muscle hypertrophy and transfer similarly to the deadlift. Front Physiol. 2023;14:1279170.

    Full textPubMedDOI

  • Variations

    Collazo García CL, Rueda J, et al. Differences in the Electromyographic Activity of Lower-Body Muscles in Hip Thrust Variations. J Strength Cond Res. 2020;34(9):2449-2455.

    PubMedDOI

Review

Draft. This guide is waiting for review by a certified strength and conditioning professional.

Updated October 31, 2026