Single Leg Hip Thrust

Target Area: Lower Body 

Equipment: Bench

  1. Rest your upper back and shoulders on a bench.
  2. Position your feet with one knee bent and the other foot flat on the floor or hoisted in the air.
  3. Position your foot so that the heel of the working leg is close to your buttocks.
  4. Drive your hips upwards by pressing your foot firmly to the floor and squeezing at the top of the exercise (while avoiding overextending).
  5. Gradually lower back to the starting position, ensuring that you maintain tension. Perform the number of prescribed repetitions before alternating to the other leg.



Perform the exercise with a dumbbell or barbell across your hips and above the pelvis.


Practise a few reps at a time.



Dumbbell Single Leg Hip Thrust