Single Leg Hip Thrust

Unilateral hip thrust off a bench or chair for glute strength and pelvic control

Difficulty

Intermediate

Primary muscles

Glutes

Secondary muscles

Hamstrings

Equipment

Bench

Sides

One side at a time

How to do it

Sit with your upper back against a bench or chair, feet flat, and extend one leg straight out. Drive through your planted heel to lift your hips until your body forms a straight line, squeezing your glute at the top, then lower with control. Complete all reps on one side before switching

Progressions

• Easier: Single Leg Glute Bridge
• Easier: Hip Thrust