Glutes · Barbell
Barbell one leg hip thrust
The barbell one leg hip thrust is an advanced unilateral strength exercise that isolates the gluteus maximus while correcting left-to-right strength imbalances. It best serves intermediate and advanced lifters as an accessory movement placed midway through a lower-body workout.
How to do it
- Sit on the ground with your upper back against a bench and a barbell across your hips.
- Extend one leg straight out in front of you.
- Plant your other foot flat on the ground.
- Drive through your heel to lift your hips up until your body forms a straight line.
- Lower back down with control.
- Complete all reps on one side before switching.
Common mistakes
- Hyperextending the lower back at the top of the movement shifts tension away from the glute onto the lumbar spine.
- Tilting the pelvis or allowing the bar to lean sideways compromises stability and unevenly strains the hip joints.
- Placing the planted foot too far forward shifts the workload onto the hamstrings rather than keeping it on the glutes.
- Skipping a barbell pad causes painful bruising on the pelvic bones, which disrupts focus and proper movement mechanics.
Tips
- Secure a thick bar pad and grip the barbell firmly with both hands to maintain balance throughout the set.
- Keep your chin tucked and your gaze directed forward rather than looking up at the ceiling.
- Set your foot so that your shin forms a roughly vertical ninety-degree angle at full hip extension.
Sets and reps
Perform 3 to 4 sets of 8 to 12 controlled repetitions per leg, resting 60 to 90 seconds between sides.
Muscles worked
Your coach guides every set
Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.
On a computer? Point your phone's camera here to get the app.
Questions
Is the barbell one leg hip thrust safe for the lower back?
Yes, as long as you hinge from the hips and avoid overarching the lumbar spine at lockout. If you feel lower back pain, stop the exercise and consult a specialist.
How can you modify the exercise if balance is an issue?
You can replace the free barbell with a single dumbbell placed over the working hip or perform the movement inside a Smith machine for fixed bar stability.
