Single-Leg Hip Thrust with Peak Hold
strengthenhipadvancedactiveisometricfront-splitsGluteus maximus strength
3 × 5 reps per side
How to do it
- Sit on the floor with the upper back—not the neck—against a stable, non-slip bench.
- Plant one foot flat on the floor.
- Lift the opposite leg so the hip and knee are bent.
- Brace gently and press through the whole planted foot.
- Lift your hips until your torso and planted-side thigh form a straight line.
- Hold the top position for 3–5 seconds without arching the lower back.
- Lower slowly and repeat.
Form cues
- Keep the pelvis level and ribs controlled throughout.
- Stop at full hip extension rather than pushing into the lower back.
- Use a floor single-leg bridge or the no-hold version as a regression.
Muscles worked
Strengthens: gluteus maximus, gluteus medius, hamstrings, hip adductors, core stabilizers
Part of a program
Part of Lower-Body Posture Reset
This exercise is one move. Lower-Body Posture Reset puts it in a plan — so you know what to do, in what order, and how much, week by week.
- Sequenced & dosed — the right exercises, in the right order, at the right volume.
- Progresses with you — difficulty ramps as you get stronger, not on a fixed calendar.
- Personalized — built around the specific limiter actually holding you back.
- Tracks your progress — see what's working and adjust over time.
See the program →
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