Single Leg Hip Thrust Version 2

Body Part: Hips

Muscle: Glutes

Equipment: Body Weight

Single Leg Hip Thrust Version 2 is a bodyweight unilateral hip extension exercise that builds glute strength, pelvic control, and the ability to keep the hips level under load. The setup in the image shows the shoulders anchored on a bench, one foot planted on the floor, the other leg extended, and the arms spread on the bench for balance. That position matters because it gives the working side enough leverage to drive the hips up without turning the movement into a low-back bridge.

The exercise mainly targets the glutes, with the hamstrings, core, and spinal stabilizers helping keep the pelvis square and the trunk steady. In anatomy terms, the primary work comes from the gluteus maximus, with assistance from the biceps femoris, rectus abdominis, and erector spinae. It is a strong choice when you want single-leg hip extension without needing a barbell, cable, or machine.

Good reps start before the lift. Place the upper back on the bench edge, position the planted foot so the shin is close to vertical at the top, and keep the non-working leg long enough that it does not help with the push. Brace lightly, tuck the ribs down, and set the pelvis level before the first rep. If the bench is too high or too low, the movement will feel awkward and the lower back will try to take over.

From the bottom, drive through the heel and midfoot of the working leg and lift the hips until the torso and planted thigh form a strong line. Pause at the top with the glute fully shortened, then lower under control until the hips are just above the floor and tension stays on the working side. The free leg should stay quiet, and the torso should rise and fall as one unit instead of twisting or arching.

This version works well as accessory glute work, part of a lower-body warm-up, or a focused single-leg strength drill for athletes and lifters who need more hip stability. It is also useful when you want to reduce spinal loading while still training hard hip extension. Keep the range pain-free, stop the set if the pelvis starts dropping or the lower back takes over, and choose a tempo that lets every rep look the same from the first rep to the last.

Instructions

• Sit on the floor with your shoulder blades against the edge of a bench, then place one foot flat on the floor and extend the other leg straight out in front of you.
• Slide the working heel far enough away that your shin is close to vertical when the hips are fully lifted.
• Spread your arms on the bench for balance and keep your ribs down before the first rep.
• Brace your core and press through the planted heel and midfoot to begin lifting the hips.
• Drive the hips up until your torso and working thigh make a straight line.
• Keep the free leg lifted and quiet so it does not help you push.
• Pause briefly at the top and squeeze the glute on the working side.
• Lower the hips under control until they are just above the floor while keeping tension on the working leg.
• Reset your breath at the bottom and repeat for the planned reps before switching sides.

Tips & Tricks

• If your planted foot is too close to the bench, the lift will feel quad-dominant; move it a little farther away so the glute can finish the rep.
• Keep the non-working leg long and out of the way instead of letting the knee bend and help with the drive.
• Do not overarch at the top; the rep should finish because the hip extends, not because the lower back flares.
• Keep the bench contact on the lower shoulder blades, not on the neck, so the torso can pivot cleanly.
• Push through the heel and outer edge of the working foot, but keep the big toe down for stability.
• A small pause at the top makes the glute work harder than bouncing through the bottom.
• If your hips shift or rotate, shorten the range slightly and focus on keeping both hip points level.
• Use a slower lowering phase to make the working side control the descent instead of dropping to the floor.
• Stop the set when you feel the hamstring cramp, the pelvis tilt, or the lower back start doing the lifting.

Frequently Asked Questions

What does Single Leg Hip Thrust Version 2 train most?

It primarily trains the glutes, with the hamstrings and core helping stabilize the pelvis and trunk.

Why are the shoulders placed on the bench?

The bench gives the hips room to travel through a full extension arc while keeping the upper body anchored.

Where should my working foot be?

Set the foot so the shin is close to vertical at the top; if it is too close, the movement turns more into a quad push.

Should the free leg bend or stay straight?

Keep it long and quiet so it does not add momentum or change the balance of the rep.

How high should I lift the hips?

Lift until the torso and working thigh form a straight line, then stop before the lower back starts to arch.

Can beginners do this exercise?

Yes, but it works best when the range is short, the setup is stable, and the tempo stays controlled.

What usually goes wrong with this movement?

Common mistakes are rotating the hips, overextending the lower back, and letting the free leg assist the lift.

How can I make the exercise harder without adding weight?

Use a slower lowering phase, add a brief pause at the top, or increase the number of strict reps per side.