Single-Leg Hip Thrust
The single-leg hip thrust doubles the load on each glute by removing one leg from the equation. With your upper back on a bench and one foot planted, thrust upward using only the working-side glute for maximum unilateral development.
How to Perform
Set up as for a standard hip thrust with your upper back on a bench.
Extend one leg out straight or pull the knee toward your chest.
Drive through the heel of the working leg, thrusting your hips up to full extension.
Squeeze the working glute at the top, hold for a count, and lower with control.
Common Mistakes to Avoid
Rotating the hips toward the working side, creating uneven loading.
Not achieving full lockout at the top, reducing peak glute contraction.
Using too much momentum to compensate for the increased single-leg difficulty.
Muscle Activation
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