Single Leg Up Hip Thruster 2
Single-leg hip thrust that strongly activates the glutes and improves unilateral strength.
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 | ~26 kcal |
How to do it
- Set up in a hip-thrust position with one foot planted and the other leg extended or lifted.
- Drive through the working heel to raise the hips.
- Squeeze the glute hard at the top.
- Lower with control.
- Complete reps then switch sides.
Equipment
- Bench optional
Coaching tips
Benefits
Single-leg hip thrust that strongly activates the glutes and improves unilateral strength.
Common mistakes
Avoid rotating the hips or pushing through the toes.
Make it harder
Add weight or elevate the shoulders higher.
Make it easier
Perform bilateral or reduce range.
Breathing
Exhale as you thrust, inhale as you lower.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 30 secondsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.