Where should I feel this exercise most?

You should feel a deep contraction in the gluteus maximus of the planted leg. If you feel it primarily in your lower back, check your pelvic tilt and ensure your core is engaged.

Should I use weights for this movement?

Beginners should master the movement with bodyweight to ensure proper balance. Once you can perform three sets of fifteen reps with perfect form, you can hold a dumbbell or kettlebell on your working hip.

How high should the bench be?

A standard weight bench is usually about sixteen inches high, which works for most. The ideal height keeps your shoulder blades on the edge while your knees are at a ninety-degree angle at the top.

Single Leg Hip Thrust: Master This Glute Builder

Learn the correct form for the single leg hip thrust to correct muscle imbalances, improve hip stability, and build stronger glutes with our expert guide.

How to Perform

Sit on the floor with your upper back resting against a stable bench and your knees bent at forty-five degrees.
Lift one leg off the ground, tucking the knee toward your chest or extending the leg straight out to isolate the working side.
Drive through the heel of your planted foot to lift your hips until your torso and thigh are parallel with the floor.
Squeeze your glutes at the top of the movement, ensuring your chin remains tucked to maintain a neutral spine.
Lower your hips under control back toward the ground without letting your glutes fully rest on the floor.
Complete the desired number of repetitions on one side before switching to the other leg.

Common Mistakes

Hyperextending the lower back at the top of the lift
Placing the planted foot too far forward or too close to the bench
Letting the knee of the working leg cave inward during exertion
Using momentum rather than a controlled glute contraction to move the weight

Muscles Worked

Primary movers

Glutes

Stabilizers

Hamstrings
Core
Adductors

Related Guides

Glutes · Legs