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Single Leg Hip Thrusts

Single Leg Hip Thrusts

The Single Leg Hip Thrust is a highly effective exercise that targets the glutes, hamstrings, and lower back. This compound exercise not only helps in strengthening these muscle groups but also improves core stability and overall balance. To perform the Single Leg Hip Thrust, you will need a bench or a stable elevated surface. Begin by sitting on the ground with your back against the bench and your feet flat on the floor, hip-width apart. Extend one leg straight out in front of you while keeping the other foot planted firmly on the ground. Next, engage your glutes and press through your planted foot as you lift your hips off the ground until your body forms a straight line from your shoulders to your knees. Be sure to push through your heel to engage your glutes and hamstrings fully. Pause at the top for a brief moment, then slowly lower your hips back down to the starting position. Remember to keep your core engaged throughout the movement and avoid arching your lower back. It is important to perform this exercise with proper form and control to maximize its benefits and prevent any potential injury. Incorporate Single Leg Hip Thrusts into your leg and glute workout routine to target and strengthen your posterior chain effectively. Feel free to gradually increase the difficulty by adding resistance, such as using a barbell or placing a weight plate on your hips. As always, listen to your body and adjust the exercise intensity as needed. Regularly adding Single Leg Hip Thrusts to your fitness routine will help you build a stronger lower body, improve overall stability, and enhance athletic performance.


  • Start by laying on your back on a comfortable surface, such as an exercise mat or carpet.
  • Bend one knee and place the foot flat on the ground, while extending the other leg straight out in front of you.
  • Place your arms by your sides, palms facing down, for support.
  • Engage your core and squeeze your glutes.
  • Press through your grounded foot and drive your hips upward until your body forms a straight line from your shoulders to your knee.
  • Pause at the top for a moment, focusing on the contraction in your glutes.
  • Slowly lower your hips back down to the starting position, ensuring control throughout the movement.
  • Repeat the exercise for the desired number of repetitions on one side, then switch to the other leg.

Tips & Tricks

  • Maintain proper form throughout the exercise.
  • Increase the difficulty by adding resistance with a barbell or dumbbells.
  • Engage your glutes and hamstrings by focusing on squeezing them at the top of the movement.
  • Keep your core tight to stabilize your body and protect your lower back.
  • Perform the exercise on a stable surface to ensure balance and control.
  • Gradually increase the number of reps and sets as you get stronger.
  • Remember to breathe steadily and avoid holding your breath during the exercise.
  • Include single leg hip thrusts in your lower body workout routine for balanced muscle development.
  • Listen to your body and rest if you feel pain or discomfort.
  • Consult with a fitness professional to ensure proper technique and personalized recommendations.

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