GLUTES · COMPOUND
Single-Leg Hip Thrust
A unilateral hip thrust that increases the demand on one glute.
Primary musclesGlutes
Secondary musclesHamstrings, Core
EquipmentBench, Bodyweight or dumbbell
DifficultyIntermediate · Hip Extension
Original Gym Log exercise illustrations will be added in the next media phase.
For now, the database focuses on accurate, original written guidance.
For now, the database focuses on accurate, original written guidance.
How to perform
- Support the upper back and position one foot firmly.
- Drive the hips upward without rotating the pelvis.
- Lower slowly and switch sides.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the glutes as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
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