Single-Leg Hip Thrust

Muscles worked by the Single-Leg Hip Thrust

Primary

GlutesGluteus Maximus

Secondary

Glute MediusGluteus MediusHamstringsHamstring MusclesQuadsQuadriceps Femoris

Also called: glute, glutes, gluteus maximus, buttocks, butt.

Equipment

Flat Bench

Also called: bench, flat weight bench, utility bench, adjustable bench (flat).

How to do the Single-Leg Hip Thrust

1. Sit on the floor with your back to a flat bench and rest your upper back against its edge, just below your shoulder blades.
2. Plant both feet flat on the floor with your knees bent, then lift one knee toward your chest and keep it there.
3. Keep your chin tucked toward your chest and your arms resting along the bench.
4. Drive through the heel of the planted foot and push your hips up until your body is level from your shoulders to your knee.
5. Squeeze your glute at the top without arching your lower back, then lower your hips under control.
6. Complete the planned repetitions, then switch legs.

Form tips

• Keep the planted shin close to vertical at the top so the glute, rather than the hamstring, does most of the work.
• Do not let your hips twist toward the lifted leg; keep your pelvis level throughout.
• Anchor the bench against a wall so it cannot slide, and start with the two-leg hip thrust until the movement is smooth.

At a glance

Single-Leg Hip Thrust in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Balance Dome Glute Bridge
• Banded Glute Bridge
• Banded Hip Thrust
• Banded Kneeling Hip Thrust
• Barbell Glute Bridge
• Barbell Hip Thrust
• Dumbbell Hip Thrust
• Glute Bridge

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "single-leg-hip-thrust",
  "name_en": "Single-Leg Hip Thrust",
  "name_de": "Einbeiniger Hip-Thrust",
  "name_es": "Empuje de Cadera a Una Pierna",
  "description_en": "A hip thrust done on one leg: with your upper back resting on a flat bench and one foot planted on the floor, you drive your hips up until your body is level, holding the other knee raised. Working one side at a time isolates the glute and shows up any difference between the legs.",
  "description_de": "Ein Hip Thrust auf einem Bein: Mit dem oberen Rücken auf einer flachen Bank und einem Fuß am Boden schiebst du die Hüfte nach oben, bis dein Körper flach ist, und hältst das andere Knie angehoben. Da du eine Seite nach der anderen trainierst, wird der Gesäßmuskel isoliert und ein Unterschied zwischen den Beinen wird sichtbar.",
  "description_es": "Un empuje de cadera hecho con una sola pierna: con la parte alta de la espalda apoyada en un banco plano y un pie firme en el suelo, subes las caderas hasta que el cuerpo queda plano, manteniendo la otra rodilla elevada. Trabajar un lado cada vez aísla el glúteo y deja en evidencia cualquier diferencia entre las piernas.",
  "category": "strength",
  "force_type": "push",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "equipment": "flat_bench",
  "body_part": "upper_legs",
  "primary_muscles": [
    "gluteus_maximus"
  ],
  "secondary_muscles": [
    "gluteus_medius",
    "hamstrings",
    "quadriceps"
  ],
  "goals": [
    "strength",
    "hypertrophy"
  ],
  "tags": [
    "glute_focus",
    "leg_day",
    "lower_back_safe",
    "knee_safe",
    "shoulder_safe",
    "no_axial_load",
    "requires_bench"
  ],
  "variation_group": "hip-thrust",
  "is_unilateral": true,
  "is_bodyweight": false,
  "instructions_en": [
    "Sit on the floor with your back to a flat bench and rest your upper back against its edge, just below your shoulder blades.",
    "Plant both feet flat on the floor with your knees bent, then lift one knee toward your chest and keep it there.",
    "Keep your chin tucked toward your chest and your arms resting along the bench.",
    "Drive through the heel of the planted foot and push your hips up until your body is level from your shoulders to your knee.",
    "Squeeze your glute at the top without arching your lower back, then lower your hips under control.",
    "Complete the planned repetitions, then switch legs."
  ],
  "instructions_de": [
    "Setze dich mit dem Rücken zu einer flachen Bank auf den Boden und lehne den oberen Rücken an ihre Kante, knapp unterhalb der Schulterblätter.",
    "Stelle beide Füße flach auf den Boden, die Knie gebeugt, und ziehe dann ein Knie zur Brust und halte es dort.",
    "Halte das Kinn zur Brust gezogen und lasse die Arme entlang der Bank ruhen.",
    "Drücke dich über die Ferse des aufgesetzten Fußes ab und schiebe die Hüfte nach oben, bis dein Körper von den Schultern bis zum Knie flach ist.",
    "Spanne oben den Gesäßmuskel an, ohne ins Hohlkreuz zu gehen, und senke dann die Hüfte kontrolliert ab.",
    "Absolviere die geplante Anzahl an Wiederholungen und wechsle dann das Bein."
  ],
  "instructions_es": [
    "Siéntate en el suelo de espaldas a un banco plano y apoya la parte alta de la espalda en su borde, justo debajo de los omóplatos.",
    "Apoya ambos pies planos en el suelo con las rodillas flexionadas y luego lleva una rodilla hacia el pecho y mantenla ahí.",
    "Mantén la barbilla metida hacia el pecho y los brazos apoyados a lo largo del banco.",
    "Empuja con el talón del pie apoyado y sube las caderas hasta que el cuerpo quede plano desde los hombros hasta la rodilla.",
    "Aprieta el glúteo arriba sin arquear la zona lumbar y baja las caderas con control.",
    "Completa las repeticiones previstas y luego cambia de pierna."
  ],
  "tips_en": [
    "Keep the planted shin close to vertical at the top so the glute, rather than the hamstring, does most of the work.",
    "Do not let your hips twist toward the lifted leg; keep your pelvis level throughout.",
    "Anchor the bench against a wall so it cannot slide, and start with the two-leg hip thrust until the movement is smooth."
  ],
  "tips_de": [
    "Halte das Schienbein des aufgesetzten Beins oben nahe an der Senkrechten, damit der Gesäßmuskel und nicht der Beinbeuger den Großteil der Arbeit leistet.",
    "Lass die Hüfte nicht zum angehobenen Bein hin verdrehen; halte das Becken die ganze Zeit waagerecht.",
    "Sichere die Bank an einer Wand, damit sie nicht wegrutschen kann, und beginne mit dem beidbeinigen Hip Thrust, bis die Bewegung flüssig läuft."
  ],
  "tips_es": [
    "Mantén la espinilla del pie apoyado cerca de la vertical arriba para que el glúteo, y no el isquiotibial, haga la mayor parte del esfuerzo.",
    "No dejes que las caderas giren hacia la pierna elevada; mantén la pelvis nivelada todo el tiempo.",
    "Fija el banco contra una pared para que no se deslice y empieza con el empuje de cadera a dos piernas hasta que el movimiento te salga fluido."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/single-leg-hip-thrust-start.webp",
      "peak": "images/flat/single-leg-hip-thrust-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "single-leg-hip-thrust");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.