Single Leg Hip Thrust
10 reps
Extend one leg and drive your hips up through the working heel.
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GLUTES
Single Leg Hip Thrust
The single leg hip thrust loads one glute at a time from a hip thrust position, adding instability and exposing side-to-side differences in strength. Working unilaterally emphasizes single-leg power and balance. It's a strong bodyweight choice for building even glute development.
How to do it
- 1
Lie on your back with both knees bent, feet planted, and arms at your sides with palms down.
- 2
Brace your core and tilt your pelvis slightly upward.
- 3
Lift one foot off the floor and straighten that leg out.
- 4
Push through the heel of your planted foot and squeeze that glute to raise your hips until they line up with your knee and shoulders.
- 5
Lower back down with control, then repeat on the other side.