What if I do not have a bench?

You can perform this exercise as a single-leg glute bridge on the floor, though the range of motion will be slightly shorter.

How high should the bench be?

A standard weight bench or a stable surface approximately 12 to 16 inches high is ideal for most lifters to achieve a parallel torso position.

Why do I feel this in my lower back?

Lower back strain usually occurs when you hyperextend the spine at the top; keep your ribs flared down and your chin tucked to engage the glutes instead.

Unilateral Hip Thrust Guide: Build Stronger Glutes

Master the unilateral hip thrust with our expert guide. Learn the proper form to isolate glutes, improve stability, and fix muscle imbalances using no equipment.

How to Perform

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

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

Primary movers

Glutes

Stabilizers

Hamstrings
Adductors
Core

Related Guides

Glutes · Legs