Single Leg Hip Thrust
Gym Exercise Card
Equipment
The single leg hip thrust targets the glutes by driving one leg upward while the upper back is supported on a bench. This unilateral movement helps improve balance, strength, and stability in the lower body.
How to do it
- Sit on the ground with your upper back against a bench.
- Place one foot flat on the ground, while the other leg is extended.
- Push through the heel on the ground to lift your hips upward, keeping the extended leg in line with your torso.
- Squeeze your glutes at the top and hold momentarily.
- Lower your hips back down to the starting position and repeat.
Muscles worked
Primary Gluteus Maximus
Secondary Hamstrings Quadriceps
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