Single Leg Hip Thrust

A powerful glute isolation exercise performed on one leg with the upper back supported on a bench. Emphasizes unilateral glute dominance and can be loaded with significant external resistance.

Instructions

1. Position a bench or sturdy step at approximately mid-back height behind you.
2. Sit on the ground with your upper back against the bench, upper body supported by the pad.
3. Place one foot flat on the ground in front of you with knee bent at approximately 90 degrees.
4. Lift your other leg off the ground, keeping the knee slightly bent.
5. Optionally place a barbell or dumbbell across your hips for added resistance.
6. Drive through the heel of your supporting foot and extend your hip upward.
7. Raise your hips as high as possible, creating a straight line from your knee to your shoulders.
8. Pause briefly at the top, squeezing your glute muscles maximally.
9. Lower back down to the starting position in a controlled manner and repeat.

Tips

• Keep your chest up and avoid excessive forward lean.
• The majority of the movement comes from hip extension; avoid excessive knee extension.
• Drive through your heel rather than your toes.
• Control both the lifting and lowering phases of the movement.
• Perform 8-15 reps per leg depending on the resistance being used.
• This exercise can be significantly loaded, making it excellent for strength development.