Bench Single-Leg Hip Thrust
Unilateral hip extension exercise elevating upper back on a bench, targeting glutes for strength and stability while addressing muscle imbalances through single-leg drive.
About Exercise
Equipment
Flat Bench
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Glutes
Secondary Muscles
Lower Back, Quads, Obliques
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
7/10Biceps Femoris
Abs
6/10Rectus Abdominis
Lower Back
5/10Erector Spinae
Quads
4/10Obliques
4/10External Obliques
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Position upper back against bench edge with shoulders supported. Plant one foot flat on floor, knee bent; raise other leg with knee at 90 degrees. Arms across chest.
- Brace core and squeeze working glute.
- Drive through heel to lift hips up.
- Form straight line from knee to shoulder at top.
- Pause and squeeze glute at peak.
- Lower hips slowly with control.
- Switch legs after reps.
Coaching Tips
Form Cues
- Drive through heel
- Squeeze glutes hard
- Keep hips level
- Core tight
- Neutral spine
- No back arch
Breathing
Inhale during descent; exhale and brace core as you drive hips up.
Tempo
2-1-1
Range of Motion
Lower hips until just above floor; lift until body aligns from knee through hip to shoulder without arching back.
Safety
Safety Notes
- Avoid lumbar hyperextension
- Control eccentric phase
- Ensure stable bench
- Prevent hip rotation
- Stop if lower back pain
- Consult trainer for form issues
Spotting
Spotting not typically needed; use safeties or partner for weighted variations to assist if hips fail.
Common Mistakes
- Hip tilt to side
- Excessive back arch
- Using arms to push
- Momentum on descent
- Uneven hip level
- Pushing through toes
When to Avoid
- Acute lower back pain
- Hip joint issues
Flexibility Needed
- Adequate hip extension range
- Ankle dorsiflexion for foot position
Build Up First
- Master bilateral hip thrust
- Core stability competency
Also known as
Single-Leg Bench Hip Thrust, One-Leg Bench Hip Thruster
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