Single Leg Hip Thrust
Complete guide to Single Leg Hip Thrust. Learn proper form, technique, and execution. Targets Hips — Glutes. Requires body weight. Step-by-step instructions and expert tips.
How to Perform Single Leg Hip Thrust
Sit on the floor with your upper back against a bench.
Bend one knee and plant that foot flat on the floor, extending your other leg straight.
Place your arms along the bench for support and engage your abs.
Take a breath and drive your hips upward by squeezing your glute until your body forms a straight line from shoulders to knee and exhale.
Slowly lower your hips back down and breathe in.
Once finished training one side, do the same number of reps with your other leg.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |