Single Leg Bodyweight Hip Thrust

How to Perform the Single Leg Bodyweight Hip Thrust

Sit on the floor with your upper back resting against the long side of a flat bench, knees bent and feet flat on the floor.
Lift one foot off the ground and extend that leg straight out or bend the knee and hold it toward your chest.
Drive through the heel of the working foot, pressing your hips upward until your thigh is parallel to the floor.
Squeeze your glute hard at the top of the movement, keeping your core braced and your chin slightly tucked.
Hold the top position for a one-second pause, ensuring your hips remain level and do not rotate.
Lower your hips back down under control to the starting position without fully resting on the ground.
Complete all prescribed reps on one side before switching to the other leg.

Hips rotating or tilting to one side at the top

Engage your core and focus on keeping your hips level throughout the entire range of motion.

Hyperextending the lower back at the top of the movement

Stop the movement when your thigh is parallel to the floor and maintain a posterior pelvic tilt by squeezing your glutes.

Pushing through the toes instead of the heel

Keep your weight distributed through your heel to maximise glute activation and reduce quad dominance.

●Place your upper back on the bench at roughly the level of your shoulder blades for optimal leverage.
●If balance is difficult, lightly touch your non-working foot to the ground for stability rather than using it to push.
●Progress to weighted single leg hip thrusts once you can comfortably perform 15+ reps per side.

Strength

4-5 sets of 6-8 reps per leg

Hypertrophy

3-4 sets of 10-15 reps per leg

Endurance

2-3 sets of 15-25 reps per leg

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