Bench Single-Leg Hip Thruster
A unilateral hip thrust performed with the upper back supported on a bench, targeting the glutes and hamstrings to build stability and foundational lower body strength.
About Exercise
Equipment
Body Weight, Flat Bench
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Glutes
Secondary Muscles
Abs, Lower Back
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
10/10Glute Max, Glute Medius
Hamstrings
7/10Biceps Femoris, Semitendinosus
Abs
4/10Rectus Abdominis, Transverse Abdominis
Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
60-90 seconds
How to Perform
Sit with your upper back against a stable bench, positioned just below the shoulder blades. Plant one foot flat on the floor directly under the knee; lift the non-working leg off the ground, extending it slightly.
- Brace your core tightly and drive through the planted heel, pushing your hips toward the ceiling.
- Squeeze the working glute hard at the top of the movement.
- Ensure your body forms a straight line from your shoulder to your knee at peak contraction.
- Maintain a neutral spine and tuck your chin slightly to avoid neck strain.
- Slowly and controllably lower your hips back toward the starting position.
- Complete all required repetitions on one leg before switching sides.
Coaching Tips
Form Cues
- Drive through the heel.
- Squeeze the working glute.
- Ribs down; core tight.
- Knee tracks over foot.
Breathing
Inhale as you lower your hips, and powerfully exhale as you thrust the hips up, maintaining a strong core brace.
Tempo
2-1-1
Range of Motion
Move from maximum hip flexion (hips just above the floor) to full hip extension, where the torso and thigh are parallel to the ground.
Safety
Safety Notes
- Use a bench that is stable and will not slide or tip.
- Stop if you feel sharp pain in the lower back or knee.
- Maintain core tension to prevent lumbar hyperextension.
Spotting
Not recommended; reduce range of motion or switch to a bilateral variation if you cannot control the movement.
Common Mistakes
- Hyperextending the lower back at the top.
- Allowing the knee of the working leg to collapse inward.
- Failing to achieve full hip extension.
- Bouncing off the floor instead of controlled lowering.
When to Avoid
- Acute lower back injury or instability.
- Severe patellofemoral (knee cap) pain.
Flexibility Needed
- Adequate hip flexion.
Build Up First
- Competency in the standard bilateral glute bridge.
Also known as
Single-Leg Hip Thrust, Unilateral Glute Bridge (Bench)
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