How to do the Single-Leg Hip Thrust
Step by step
- Sit with your upper back against a bench and one foot planted flat, knee bent.
- Lift the other leg off the floor, keeping it bent or extended.
- Drive through the heel of the planted foot to raise your hips upward.
- Push up to a full lockout where your body is level from shoulders to knee.
- Lower your hips back down slowly and repeat before switching sides.
The thing people get wrong
Keep your ribs down and finish by squeezing the glute, not arching the low back. Do not overextend at the top.
Coaching cue
Keep the working shin straight up and down at the top; slide the foot out if your hamstring cramps.
Make it easier or harder
- Easier: Keep both feet down until you can lock out with level hips.
- Harder: Pause two seconds at the top of every rep.
Muscles worked
- Primary: Glutes, Hamstrings
- Secondary: Core
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.