Glutes · Bodyweight
Far Leg Hip Thrust
The far leg hip thrust is an advanced unilateral glute movement where the upper back rests on a bench while one leg drives the hips up and the non-working leg stays extended straight. It is ideal for isolating the gluteus maximus, fixing strength imbalances, and fits well as a primary unilateral movement or a targeted glute burnout.
- Muscles
- Glutes
- Equipment
- Bodyweight
- Type
- Strength
- Animation
- Women
How to do it
- Lie with your upper back against a bench, one foot planted firmly on the ground.
- Extend the other leg straight out, keeping it elevated throughout the movement.
- Place a weight across your hips if desired.
- Engage your glutes and drive your hips upward using the planted leg.
- Pause at the top, then slowly lower back to the starting position.
Common mistakes
- Hyperextending the lower back at the top shifts mechanical tension away from the glutes and strains the lumbar spine.
- Lifting the heel of the planted foot shifts the focus onto the quadriceps and knee joint instead of the glutes.
- Allowing the hips to tilt or twist destabilizes the pelvis and reduces tension on the working muscle.
Tips
- Keep your chin tucked toward your chest and look forward rather than upward to prevent arching your lower back.
- Position your planted foot so that your shin is roughly vertical at full hip extension.
- Drive firmly through your planted heel and pause for a full second at the top of each repetition.
Sets and reps
Perform 3 to 4 sets of 10 to 15 repetitions per leg, resting 60 to 90 seconds between sides to build unilateral glute strength and hypertrophy.
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 far leg hip thrust safe for the lower back?
Yes, provided you initiate the movement from the hips and avoid hyperextending your spine at lockout. If you feel lower back discomfort or pain, stop immediately and consult a qualified specialist.
Can this exercise be done at home without a gym bench?
Yes, you can rest your upper back against a sturdy couch, a stable low chair, or perform a single-leg hip bridge directly from the floor.
