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Elevated Single Leg Hip Thrust

Elevated Single Leg Hip Thrust

The Elevated Single Leg Hip Thrust is a challenging exercise that targets the glutes, hamstrings, and core muscles. It is an advanced variation of the traditional hip thrust and requires balance, stability, and strength. To perform this exercise, you will need an elevated surface such as a bench or step. This exercise starts by lying on your back with your feet elevated on the bench, knees bent, and arms by your sides. Lift one leg off the ground and extend it straight in front of you. Engage your core and squeeze your glutes as you lift your hips up towards the ceiling while keeping your grounded foot firmly planted. Pause at the top for a brief moment and then lower your hips back down to the starting position. The Elevated Single Leg Hip Thrust not only helps to sculpt and strengthen the glutes but also improves hip mobility and stability. By isolating one leg at a time, it addresses any muscle imbalances that may exist between the left and right sides of your body. This exercise can be a great addition to your lower body workout routine or as part of a full-body strength training session. Keep in mind that it's important to maintain proper form throughout the exercise. Focus on keeping your core tight, your back straight, and avoid overarching or rounding of the spine. Start with a weight or resistance level that challenges you but still allows for proper execution of the movement. As with any exercise, listen to your body and make modifications as needed to avoid any discomfort or injury. Incorporating the Elevated Single Leg Hip Thrust into your workout routine can help improve your overall strength, stability, and aesthetics. As with all exercises, consistency and progression are key. Challenge yourself by gradually increasing the difficulty of the exercise as your strength improves, and be sure to pair it with a well-rounded training program and a balanced nutrition plan for optimal results.


  • Lie on your back with your feet flat on the floor and your knees bent.
  • Place your left foot on an elevated platform such as a step, bench, or yoga block.
  • Extend your right leg straight up in the air, keeping it in line with your hips.
  • Engage your core and squeeze your glutes as you raise your hips off the ground, pushing through your left foot.
  • Continue lifting your hips until your body forms a straight line from your shoulders to your knees.
  • Hold the top position for a brief pause, focusing on contracting your glutes.
  • Slowly lower your hips back down to the starting position, controlling the movement.
  • Repeat the exercise for the desired number of repetitions before switching legs.
  • Ensure proper form and alignment throughout the exercise, maintaining stability and control.

Tips & Tricks

  • Engage your core muscles throughout the exercise for stability and balance.
  • Focus on squeezing your glutes at the top of each repetition for maximum effectiveness.
  • Keep your back straight and avoid arching it during the movement.
  • Maintain a slow and controlled tempo to fully activate your glute muscles.
  • Breathe steadily throughout the exercise to prevent any unnecessary tension.
  • Start with a lower elevation or no added weight if you're new to this exercise.
  • Gradually increase the weight or elevation as you become more comfortable and stronger.
  • Ensure that your supporting foot is fully planted on the ground to provide a stable base.
  • Listen to your body and rest if you experience any pain or discomfort.
  • Consider incorporating this exercise into a full lower body workout routine for comprehensive results.


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