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
Sit on the floor with your upper back resting against the edge of a bench.
- 2
Plant one foot flat with the shin close to vertical and the knee bent about ninety degrees.
- 3
Raise the other leg and hold the hip and knee at roughly ninety degrees.
- 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 bench, 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 sets your upper back on a bench so the hips can travel below the level of the shoulders before extending. One foot stays planted with the shin close to vertical while the other leg is held with the hip and knee near ninety degrees. 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 bench-supported setup is visually distinct from a floor bridge, which matters when a library needs both patterns to be told apart at a glance.
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Single-Leg Hip Thrust
A bench-supported unilateral hip extension that drives one glute through a longer range than a floor bridge.
Need more than one animation?
Choose a focused 104-exercise pack or unlock all 412, with commercial licensing included.
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.
Muscles Worked
Details
License Includes
B-Stance Hip Thrust
$4.99A hip thrust with one foot staggered forward as a kickstand so the rear working leg carries most of the load.
Bodyweight Alternating Lateral Lunge
$4.99A side-to-side lunge that loads one leg at a time — builds glute and quad strength while opening up the inner thighs and hips.
Bodyweight Alternating Reverse Lunges
$4.99A backward-stepping lunge that builds the glutes and quads — the knee-friendly cousin of the forward lunge.
Bodyweight Box Squat
$4.99A bodyweight squat to a bench or box — the cleanest way to teach squat depth and hip-back mechanics to beginners.
Bodyweight Hip Abduction
$4.99A side-lying leg lift that targets the glute medius — the small but essential glute exercise for hip stability and shape.
Bodyweight Reverse Lunge
$4.99A single-leg lunge stepping backward — builds the glutes and quads while staying easy on the front knee.