Legs
Unilateral Hip Thrust
A high-tension bodyweight variation designed to isolate the glutes and correct unilateral strength imbalances.
How to perform.
Follow the sequence — setup is half the lift.
Sit on the floor with your upper back resting against a stable bench or couch and your feet flat on the ground.
Lift one leg off the floor, bending the knee or extending it straight out while keeping the other foot firmly planted.
Drive through the heel of the planted foot to lift your hips toward the ceiling until your torso is parallel to the floor.
Squeeze your glutes at the top of the movement, ensuring your chin remains tucked toward your chest to maintain a neutral spine.
Lower your hips back toward the floor in a controlled motion without letting your butt fully rest on the ground between reps.
Complete the full set of repetitions on one side before switching to the other leg.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Arching the lower back rather than tilting the pelvis
- Pushing through the toes instead of the heel
- Allowing the knee of the working leg to cave inward
- Rushing the tempo and losing glute activation
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.