Single-Leg Hip Thrust

The hip thrust is the exercise that requires the greatest contribution from the glutes. As with the glute bridge, you work the glutes, erector spinae, and hamstrings by bringing your back and legs into one line.

The hip thrust is possibly one of the exercises that has grown most in popularity in recent years. This is due to growing interest among women in strength training in general and well-developed glutes in particular. Whereas the squat was once mainly considered the go-to exercise for this, it is now clear, based on EMG measurements, that the hip thrust requires a much greater contribution from the glutes. Other research has also shown that the hip thrust leads to more glute growth than the squat. This may be partly because during the squat (and deadlift) tension is lost at the top of the movement, whereas it is maintained during the hip thrust.

If your goal is more attractive, larger, and stronger glutes, the hip thrust should not be missing from your training program.

The hip thrust is comparable to the glute bridge. The same muscle function is performed. However, the hip thrust has two major advantages over the glute bridge.

First, the range of motion is greater. Because the back is supported at a higher point, the movement path is larger and places greater demands on the muscles involved.

In addition, the exercise can more easily be performed with a lot of weight. In the glute bridge, the weight tends to roll downward toward your head because you finish in an inclined position. In the hip thrust, you bring the barbell to a horizontal position.

The only disadvantage of the hip thrust compared with the glute bridge is that it may take a little longer to get used to the position with your back against the bench. It may also take some practice to get into the starting position.

In this variation, you perform the exercise on one leg.

Single-Leg Hip Thrust

Primary muscles:

Erector spinae (‘spinal erectors’)
Hamstrings (biceps femoris, semitendinosus, semimembranosus)
Glutes (gluteus maximus, medius, and minimus)
Rectus femoris (straight leg)

Setting up for the single-leg hip thrust with a light weight

Stand approximately half a meter in front of a bench, with your back toward the bench and a barbell in your hands.
Lower yourself while the barbell rests in the crease between your thighs and torso. Check that the bar is centered.
Finish in a squat position and make contact with the bench using your back. Position your shoulder blades just above the top of the bench.
If necessary, adjust the distance between your feet and the bench.
Place your feet shoulder-width apart for sufficient balance. Point your feet slightly outward at an angle of approximately 15 degrees.
Straighten one of your legs so that it lies flat on the floor.
Place your elbows on the bench and push yourself slightly upward until your glutes are approximately 5 to 10 centimeters above the floor.
Grip the barbell again.

Setting up for the single-leg hip thrust with a heavy weight

Sit on the floor with your back against a bench and a barbell lying just in front of your feet when you are seated.
Roll the barbell over your legs until it is positioned above your lower abdomen. Check that the bar is centered.
Make sure your back is firmly in contact with the bench and hold the bar with both hands.
Now place your feet flat on the floor.
Straighten one of your legs so that it lies flat on the floor.
Place your elbows on the bench and push yourself slightly upward until your glutes are approximately 5 to 10 centimeters above the floor.
Grip the barbell again.

Performing the single-leg hip thrust

Drive yourself upward from your pelvis until your back is aligned with your thighs. Your hips should then be slightly higher than your knees. The straight (upper) leg should be in line with the other thigh.
Lower your glutes back to the starting point in a controlled manner so that tension is maintained.

Single-leg hip thrust technique

The height of the bench should be approximately equal to the height of your knees.

If necessary, use a towel or pad around the barbell to prevent painful pressure on the pelvis.

Squeeze your glutes at the top of the movement as if you had to hold a coin between them. Make sure your hips finish slightly higher than your glutes to ensure a full range of motion.

However, avoid arching your back (too much). The exercise is about hip extension, not hyperextension of the back. To prevent this, it may help to look diagonally forward rather than upward.

At the top of the movement, your knees should be directly above your ankles, with your lower and upper legs forming a 90-degree angle. If you feel your quadriceps working too hard compared with your glutes, it may help to place your feet slightly farther forward. Placing them too far forward, however, may cause your hamstrings to do too much work. So try different distances until you feel that your glutes are working as much as possible.

You can make the exercise even more challenging by placing a resistance band between your legs at knee height. Because you have to push your legs apart against the band’s tension to maintain your position, you also train a second function of the glutes (abduction). The exercise can also be performed on one leg by keeping the other leg extended straight forward in the air.