Demo & instructions
Single-Leg Hip Thrust
Also known as: One-Leg Hip Thrust, Bench Single-Leg Hip Thrust
Instructions
A hip thrust with your upper back on a bench and only one foot on the floor. The bench adds range beyond a floor bridge, making body weight alone a real challenge for each glute.
- Movement
- Hip extension
- Type
- Isolation
- Level
- Beginner
- Typical range
- 6–20 reps
Setup
- 1Sit on the floor with the lower edge of your shoulder blades against the long side of a bench that will not slide.
- 2Plant both feet flat, about hip-width apart, close enough that your shin is upright at the top.
- 3Lift one foot off the floor and hold that knee bent above your hip.
Execution
- 1Tuck your chin slightly and brace your middle.
- 2Drive through the planted heel to lift your hips until your torso is level with your thigh.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
