How to do a single-leg hip thrust

Lower bodyBodyweightIntermediate

A hip thrust on one leg — all the glute work through a single side, with a balance test on top.

How to do it

1Upper back on a bench, one foot flat, the other leg extended
2Drive up through the planted heel
3Keep your hips level and squeeze at the top

Common mistakes

×Hips tilting to one side
×Arching the lower back to get higher

Muscles worked

Glutes Hamstrings

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