Single-Leg Hip Thrust

HingeBWBench

Bodyweight (or lightly loaded) hip thrust performed on one leg at a time, exposing and correcting side-to-side glute strength asymmetries while demanding significant hip and core stability.

Demo: Bret Contreras / The Glute Lab

Sets

3

Reps

8-12 per side

Rest

1 min

Contraindications

SI joint dysfunction may be aggravated by the rotational demand of single-leg loading. Hip impingement (FAI) sufferers should avoid deep hip flexion in setup. Balance-impaired individuals should master bilateral hip thrust first.

Setup

Upper back on bench as in standard hip thrust. Extend one leg straight out or bend and hold it off the floor; drive entirely through the single planted heel.

Execution

  1. 1Brace the core to prevent hip rotation toward the unsupported side
  2. 2Drive through the single heel to full hip extension
  3. 3Keep both hips level throughout — avoid the free hip dropping or opening
  4. 4Squeeze the glute of the working leg hard at the top
  5. 5Control the descent, don't let the free leg swing

Key cues

  • Keep hips square, don't rotate open
  • Drive the heel, not the toes
  • Squeeze the working glute at the top
  • Slow and controlled — this is a stability exercise as much as a strength one

Common faults

  • Hip rotating/opening toward the unsupported side
  • Using lower back hyperextension to compensate for a weak glute
  • Free leg swinging for momentum
  • Shortened range of motion to avoid instability
  • Foot positioned too close or far from the bench, altering knee angle

Tweaks

  • Add a dumbbell across the hips once bodyweight is mastered
  • Pause 1-2 seconds at the top
  • Elevate the working foot on a low box for greater ROM

Regressions

Glute Bridge (Bodyweight)Barbell Hip Thrust

Progressions

Dumbbell Hip Thrust

Muscles

Primary: Gluteus Maximus

Secondary: Gluteus Medius, Hamstrings, Core

Notes

Excellent diagnostic exercise for exposing left-right glute strength differences.

Sources

Attribution: Bret Contreras