Single-Leg Hip Thrust
What you'll gain
Builds hip extension strength that carries into sprinting, jumping, and stair climbing.
Exposes and corrects side to side glute strength differences.
Allows a longer glute range of motion than a floor bridge.
Step-by-Step Instructions
- 1
Lie on your back with your head and upper back resting on the floor and your arms by your sides.
- 2
Plant one foot flat with the shin close to vertical and the knee bent about ninety degrees.
- 3
Raise the other leg and keep the knee straight, with the foot pointing diagonally upward.
- 4
Brace your trunk and tuck your chin so the neck stays neutral.
- 5
Drive through the planted foot until your hips reach the height of your torso.
- 6
Lower under control until the hips are just above the floor, then repeat and switch sides.
Common Mistakes
Hyperextending the lower back or neck at lockout, which hides a shortfall in glute range.
Pushing with the elbows against the floor, which takes work away from the glutes.
Stopping short of full hip extension, so the glute never reaches a hard contraction.
Letting the pelvis rotate toward the free leg, which unloads the working side.
About This Exercise
The single leg hip thrust keeps your upper back and head on the floor as the hips lower toward the floor before extending. One foot stays planted with the shin close to vertical while the other leg stays straight and points diagonally upward. The gluteus maximus, medius, and minimus drive the lift, with the spinal erectors, hamstrings, quadriceps, and adductors supporting the position rather than leading it. For a product catalog this clip covers the loaded end of glute programming: hypertrophy blocks, unilateral strength progressions, and posterior chain sections of a training app. The floor-supported setup is visually distinct from a bench-supported thrust, which matters when a library needs both patterns to be told apart at a glance.
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A floor-supported unilateral hip extension that lifts the hips while the free leg stays straight and raised.
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Specifications
Built for
- Glute hypertrophy blocks in a strength training app.
- Unilateral progressions after a two leg hip thrust in a program builder.
- Athletic performance programs targeting hip extension power.
- Exercise demo cards where the bench setup must be shown clearly.
