Glutes · Bodyweight
Single Leg Hip Thrusts on Bench
The single leg hip thrust on a bench is a unilateral bodyweight exercise designed to target the glutes and hamstrings. It builds hip stability, corrects side-to-side strength imbalances, and fits well into the main or finishing portion of a lower-body session.
- Muscles
- Glutes
- Equipment
- Bodyweight
- Type
- Strength
- Animation
- Men
How to do it
- Sit on the ground with your upper back against a bench.
- 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 from shoulders to knee.
- Squeeze your glutes at the top.
- Lower back down with control.
- Complete all reps on one side before switching.
Common mistakes
- Hyperextending the lower back at the top shifts tension from the glutes onto the lumbar spine.
- Stopping short of full hip extension prevents maximum contraction of the gluteal muscles.
- Pushing through the toes instead of the heel shifts the emphasis away from the posterior chain toward the quadriceps.
- Allowing the hips to tilt or rotate toward the free side compromises stability and reduces glute engagement.
Tips
- Keep your chin tucked and your eyes looking forward throughout the movement to avoid arching your lower back.
- Place your working foot so that your shin is vertical at the top of the repetition.
- Hold the top position for a full second while actively squeezing the working glute.
Sets and reps
Perform 3 to 4 sets of 10 to 15 controlled repetitions per leg. Rest 60 to 90 seconds between sides or sets.
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
Can this exercise be done at home without a weight bench?
Yes, you can rest your upper back against a sturdy couch, low bed frame, or stable chair.
Is the single leg hip thrust safe for the lower back?
It is generally safe when performed with a flat spine and tucked chin, without overextending at the top. If you experience sharp pain, stop immediately and consult a healthcare professional.
