The Single-Leg Hip Thrust is a intermediate-friendly bodyweight strength exercise that targets the glutes, with the hamstrings, quadriceps and abdominals working alongside. Here's how to do it right — and what to stop doing.
Primary musclesGlutes
Secondary musclesHamstrings, Quads, Abs
EquipmentBodyweight
LevelIntermediate
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Single-Leg Hip Thrust
Sit on the floor with your upper back resting against the edge of a bench.
Plant one foot flat with the shin close to vertical and the knee bent about ninety degrees.
Raise the other leg and hold the hip and knee at roughly ninety degrees.
Brace your trunk and tuck your chin so the neck stays neutral.
Drive through the planted foot until your hips reach the height of your torso.
Lower under control until the hips are just above the floor, then repeat and switch sides.
02 The payoff
Why it earns its spot
Builds hip extension strength that carries into sprinting, jumping, and stair climbing.
Exposes and corrects side to side glute strength differences.
Allows a longer glute range of motion than a floor bridge.
03 Don't do this
Common mistakes
Hyperextending the lower back or neck at lockout, which hides a shortfall in glute range.
Pushing with the elbows against the bench, which takes work away from the glutes.
Stopping short of full hip extension, so the glute never reaches a hard contraction.
Letting the pelvis rotate toward the free leg, which unloads the working side.
EGON Put it on record
Track it in EGON.
Log every set of the Single-Leg Hip Thrust, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
