Weighted one-leg hip thrust
- 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
- Holding a weight plate with both hands, sit on the side of a bench and rest the weight plate on your abdomen.
- Carefully slide your buttocks off the side of the bench and rest your back against the edge of the bench at the level just below your shoulder blades.
- Raise one leg off the floor.
- Keeping your torso rigid and both hands on the plate, exhale as you raise the weight plate by extending the hip of your supporting leg.
- Hold for a count of two and squeeze your glute.
- Inhale as you lower the weight plate to the starting position by flexing the hip of your supporting leg.
- Repeat for the prescribed number of repetitions.
- Repeat the exercise with your opposite leg.
Comments and tips
- You can keep your free leg either extended or flexed.
- To prevent the bench from tipping over, place it against a wall.
- Do not allow your back to arch or your pelvis to tilt. Keep your torso rigid.
- Instead of a weight plate, you can use a dumbbell.
- Avoid using a very heavy weight with the weighted one-leg hip thrust because it can place too much rotational force (torque) on your lower back (lumbar spine). If you want to do very heavy hip thrusts, use the barbell hip thrust.
- See also the barbell one-leg hip thrust.
Weighted one-leg hip thrust video
This demo of the weighted one-leg hip thrust is not ideal, but it’s the best that I could find. Unlike in the video, hold the weight plate with both hands against your abdomen. You can also stand the weight plate on your hip and hold it with both hands as if it’s the steering wheel of a car. You should also use a heavier weight — although not too heavy. See Comments and tips.