compound · Hinge
Single-Leg Hip Thrust
Single-Leg Hip Thrust is a compound hinge movement for glutes, using no equipment. It also works hamstrings. 3 sets of 10-15, 1 min rest.
- Primary muscle
- Glutes
- Equipment
- None — bodyweight
- Difficulty
- Intermediate
- Sets and reps
- 3 × 10-15
- Rest
- 60s
- Force
- push
How to do it
- 1Set up
Shoulder blades on a bench, one foot planted, other knee hugged to the chest.
- 2The cue that matters
Keep the hips level - if one side drops, cut the reps and fix it.
- 3Work it
3 sets of 10-15, resting about 1 minute between them. Both sides, same number of reps.
Muscles worked
Glutes does most of the work. Hamstrings take the rest.
Glutes exerciseshamstrings