Body & Balance Studio
Posture scan

Single-Leg Hip Thrust

strengthenhipintermediateGluteus maximus (extend hip, square pelvis)

Content last reviewed: 2026-07-06

Single-Leg Hip Thrust — start/setup and end/loaded positions
Left: start / setup position. Right: end / loaded position.

How to do it

  1. Sit on the floor with your upper back against a bench and both knees bent.
  2. Extend one leg out straight and keep the other foot planted.
  3. Drive through the planted heel to lift the hips until the torso and thigh form a straight line.
  4. Squeeze the glute hard at the top and keep the pelvis level (don't let it drop on the free side).
  5. Lower under control and repeat, then switch legs.

Form cues

  • Finish with a hard glute squeeze, ribs down
  • Keep the pelvis level — no tilting toward the free leg
  • Push through the heel, not the toes

Dosage

  • Frequency: 2–3×/week
  • Volume: 3 sets × 8–12 reps each side
  • Pause 1 s at the top
  • Add load once form is solid.

Muscles worked

gluteus maximus — anatomical illustration
gluteus maximusAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.
hamstrings — anatomical illustration
hamstringsAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

Strengthens: gluteus maximus, hamstrings

Target muscles

Gluteus MaximusHamstrings
One-Joint Hip Flexor Stretch (Supine, Knee to Chest)Standing Door-Frame Hip Flexor Stretch (Posterior Pelvic Tilt)Abdominal Trunk CurlPIR / PFS for the Hip Flexors (Iliopsoas & Rectus Femoris)PIR / PFS for the HamstringsThera-Band Kicks (Dynamic Reflexive Stabilization)