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Barbell Single-Leg Hip Thrust
Unilateral barbell exercise targeting glutes and hamstrings for strength and hypertrophy; enhances unilateral hip extension, balance, and addresses muscle imbalances.
About Exercise
Equipment
Barbell, Flat Bench
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Glutes, Hamstrings
Secondary Muscles
Quads, Lower Back, Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
10/10Glute Max, Glute Medius
Hamstrings
8/10Biceps Femoris, Semitendinosus
Quads
5/10Rectus Femoris
Lower Back
4/10Erector Spinae
Abs
3/10Transverse Abdominis
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds
How to Perform
Position upper back against a sturdy bench edge with shoulder blades supported. Roll barbell over hips, plant one foot flat on floor under knee, extend non-working leg out.
- Brace core and squeeze working glute.
- Drive through heel to extend hips upward.
- Form straight line from shoulders to knee at top.
- Squeeze glutes at peak contraction.
- Lower hips slowly with control.
- Keep tension without resting on floor.
- Switch legs after reps.
Coaching Tips
Form Cues
- Drive through heel
- Squeeze glutes hard
- Keep chin tucked
- Maintain neutral spine
- Knee tracks over toes
Breathing
Inhale during descent, brace core, exhale forcefully during hip extension.
Tempo
3-1-2
Range of Motion
Lower hips until glutes nearly touch floor; extend until body aligns straight from shoulders through hips to knee, with shin vertical.
Safety
Safety Notes
- Use barbell pad for hip comfort
- Ensure bench is stable
- Avoid hyperextending lower back
- Start with light weight
- Stop if lower back pain occurs
Spotting
Spot by assisting with barbell lift-off and stabilization if heavy; use safeties in rack for heavier loads.
Common Mistakes
- Arching lower back
- Partial hip extension
- Bar slipping off hips
- Non-working leg assisting
- Jerking the weight
When to Avoid
- Acute lower back pain
- Hip joint issues
- Recent hip surgery
Flexibility Needed
- Adequate hip flexion and extension
- Ankle dorsiflexion for foot position
Build Up First
- Master bilateral hip thrust
- Hip hinge proficiency
- Core stability competency
Also known as
Single Leg Barbell Hip Thrust, One-Leg Barbell Hip Thrust, Barbell Unilateral Hip Thrust
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