Single Leg Crossed Hip Thruster
Unilateral hip thrust variation that increases glute demand and challenges balance.
Glutes & HipsIntermediateStrengthExtension
At a glance
| Muscles worked | Primary: glutes. Secondary: hamstrings, core |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Intermediate |
| Type | Strength · Extension |
| Sets & reps | 3 sets × 10-12 each side |
| Estimated calories burned | ~21 kcal |
How to do it
- Set up in a hip-thrust position with one foot planted and the other leg crossed.
- Drive through the working heel to lift the hips.
- Squeeze the glute at the top.
- Lower with control.
- Complete reps then switch sides.
Equipment
- Bench optional
Coaching tips
Benefits
Unilateral hip thrust variation that increases glute demand and challenges balance.
Common mistakes
Avoid letting the hips drop or rotate.
Make it harder
Add weight or a pause at the top.
Make it easier
Perform a bilateral hip thrust.
Breathing
Exhale as you thrust, inhale as you lower.
Build a workout with this exercise
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