One-leg hip thrust

Exercise details

• Target muscle: Gluteus Maximus
• Synergists: Quadriceps (Vastus Lateralis, Vastus Medialis, Vastus Intermedius, Rectus Femoris)
• Dynamic stabilizers: Hamstrings (Biceps Femoris, Semimembranosus, Semitendinosus)
• Mechanics: Isolation
• Force: Push

Starting position

1. Sit on the side of a bench.
2. Slide your buttocks off the side of the bench so that your back is against the edge of the bench at the level just below your shoulder blades.
3. Extend your arms on the bench and raise one foot off the floor.

Execution

1. Keeping your neck and back neutral, exhale as you extend the hip of your supporting leg until it is fully extended.
2. Hold for a count of two and squeeze your glutes.
3. Inhale as you slowly flex the hip of your supporting leg to return to the starting position.
4. Repeat for the desired number of repetitions.
5. Repeat with your opposite leg as the supporting leg.

Comments and tips

• The one-leg hip thrust and other hip thrust exercises are fantastic for isolating and building the glutes.
• Keep your neck and back neutral throughout the exercise.
• Place the bench against a wall to prevent it from tipping over.
• You can keep your free leg either flexed or extended. Extending your free leg will make the one-leg hip thrust slightly harder since it pushes your center of gravity forward. Pushing your center of gravity forward means it is less within your base of support thus requiring slightly more strength and control from your muscles.
• Make the one-leg hip thrust more challenging by performing it with weights, such as in the weighted one-leg hip thrust and the barbell one-leg hip thrust.

One-leg hip thrust video

Sources

• ExRx.net, Hip Articulations
• ExRx.net, Knee Articulations