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All exercises

Barbell single leg hip thrust

Advanced

Barbell single leg hip thrust is a compound barbell exercise for the glutes, also working the hamstrings and quads.

Trained one side at a time.

What it works

Primary muscle

Glutes

Also works

HamstringsQuads

Equipment
Barbell
Movement
Legs
Type
Compound · Push
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

  1. 1Sit on the floor with your upper back against the edge of a bench and a padded barbell resting across your hip crease.
  2. 2Plant one foot flat on the floor near your glutes and lift the other knee up towards your chest.
  3. 3Holding the bar steady with both hands, push through the heel of the planted foot to drive your hips up until your torso is level with the bench.
  4. 4Keep your hips level and your ribs down; don't let the unsupported side drop or twist.
  5. 5Lower your hips under control until they nearly touch the floor, finish your reps, then switch legs.

What to do instead

  • Lever hip thrustMachine
  • Single leg bridge with outstretched legBodyweight

Easier variations

  • Barbell hip thrustBarbell
  • Single leg bridge with outstretched legBodyweight
Logged today · 90 seconds restBarbell single leg hip thrust

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